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Sunday, 18 December, 2011

Posted by Mandee on December 17, 2011   |   8 Comments

Warm-up:

400m Run

3 Rounds

6 Plyo split jumps

6 Reverse lunge steps

6 Push-ups

6 Kipping swings

 

Workout:

Erin

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

 

ReadĀ this blog fromĀ Potomac CrossFit (VA).


8 responses to “Sunday, 18 December, 2011”

  1. Tracey says:

    GO LADIES CLASS! I really wanted to do this wod, however we are in route to Atlanta for family Christmas party. Maybe I will make it up mon.? Any other takers?

  2. Robert S. says:

    “The Volkswagen”
    21-15-9 reps
    Bodyweight Benchpress
    Strict Pullups

    14:20 as rx’d (165#)

  3. Patrick says:

    12:15 scaled to 10 reps, left arm only 24kg KB cleans and 1 arm push ups

  4. Larry says:

    18:05 rx at the home gym

  5. Mac says:

    14:47 rx’d

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