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Friday, 04 Dec, 2009

Posted by Mandee on December 4, 2009   |   12 Comments



Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

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12 responses to “Friday, 04 Dec, 2009”

  1. Aaron says:

    8:37
    My rowing sucks and my lungs are still burning…so when are we going to do Black Lung?

  2. klowe says:

    I thought as much. This looks like total lung destruction. We do need to revisit the black lung. It is a well designed work out.

  3. Larry Lowe says:

    10:17 with a 3:31 row time. My back is really tired from yesterday’s WOD.

  4. Craig Herr says:

    7:17 (3:26 row–I think I benefited from missing class on Thursday)

    *Black Lung is a great workout, maybe with the new schedule we will do it on an off day.

    *Is Mandy ok I heard she hurt her back this am?

  5. Aaron says:

    I spoke to her for a second and the pain was on the left side of her abdomen. Hopefully its not too serious.

  6. Karen says:

    8:20 (didn’t look at row time but over 4 min for sure). Thanks Joe C. for pushing me! Legs were killing me!

    Ooooo..the Black Lung! It’s been a while!

    Hope you’re alright, Mandee!

  7. Robb Dempsey says:

    11:16 w/ butterfly abs (3:32 row)

  8. joe c says:

    8:30 great job karen and joe r today small 7am class today but a good one

  9. Katherine Berger says:

    9:02 w/ butterfly situps instead of GHD

    row was a slow one (over 4:15)

  10. Patrick says:

    Back Squats 3×5: 245-245-245
    Bench Press 3×5: 195-195-195 Break of 20 min b/w 2nd and 3rd set. May need to repeat this weight before increasing.

    Then, AMRAP in 10 min of:
    3 HSPU
    5 Deadhang pull ups
    7 KTE

    8 rounds + 8

  11. Brad says:

    7:22 row 3:22. Need to work on my ghd’s. If I do not make it in the morning, good luck to everybody.

  12. Barry S says:

    10:00, hip ext & parallel ghd’s.