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Wednesday, July 20 2016

Posted by Naomi Pradia on July 19, 2016   |   16 Comments

Duke 2Duke 3 bw

DUke 2 bwDuke 3

 

 

WOD:

With a continuous running clock:

00:00-3:00  run 200m then max rounds of:

10 kettlebell swings  24/16kg  RX+ 32/24kg  (MRX 20/12kg)

10 Military anchored ab-mat sit-ups   RX+ 10 GHD

3:00-5:00 rest

5:00-10:00 run 400m then max rounds of:

12 kettlebell swings

12 Military anchored ab-mat sit-ups  RX+ 12 GHD

10:00-13:00 rest

13:00-21:00 run 600m then max rounds of:

14 kettlbell swings

14 Military anchored ab-mat sit-ups  RX+ 14 GHD

21:00-24:00 rest

24:00-UTC/For time:

16 kettlebell swings

16 Military anchored ab-mat sit-ups  RX+ 16 GHD

1200m run

**score = each AMRAP and For Time

 

Check out Mason Dixon’s menu for next week. July 25

To place an order, click here!

 

 

Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.

Watch live coverage at games.crossfit.com.

16 responses to “Wednesday, July 20 2016”

  1. Jeff K says:

    Great job today Duke! Keep it up beast.

  2. BWM says:

    Very inspiring to watch! Keep it up Paul! You did awesome!

  3. Eric says:

    Looking good today Paul, keep up the good work.

  4. Mandee says:

    Uh oh, there he is again!! Putting in work and making everyone proud! Let’s do this Paul! Stay the course, trust your training, and give it everything you’ve got! 🙂

  5. Nathaniel says:

    He’s relentless…just. won’t. stop. Hurt em Paul!!

  6. Josh Kennedy says:

    The Duke representing his town and his box out in Carson, have fun at the “big show” dude!
    WOD: 2+0, 2+6, 3+0, 7:41 Rx+
    I was chasing Kim the whole time

  7. Dani says:

    Paul!! Keep the momentum up! woooo hoooOO!!!

  8. Mandee says:

    Early morning hotel WOD:
    Today’s WOD with 35# DB swings, unanchored Military sit-ups and treadmill run:
    2+1
    3+3
    4+6
    7:37
    Here we go! Day 2! 🙂

  9. Nathaniel says:

    Hotel – Today’s WOD Scaled with 50lb Goblet Squats, Unanchored Military Sit Ups, Treadmill Run :

    2 + 5

    3 + 7

    5 + 5

    5:50

  10. Clair says:

    You got this Paul!!
    1+200m (dumb me ran again after kbs and ghd’s)
    2+13 KBS 16kg GHDs
    3+1 KBS 16kg GHDs
    9:43 KBS 16kg GHDs That 1200m was awful!

  11. Daniel Lynch says:

    Amazing performance by Paul yesterday!

    …..also, honorable mention to John Hand for holding down the fort and rackin’ up those experience points while everyone is gone.

  12. Don says:

    Strong finish on Feel the Berm, Paul!! Tough WOD in the heat!

  13. Caroline says:

    Keep up the great work Paul, you’re doing amazing!!

    3+10
    3+15
    4+10
    6:54; 16 kg, military anchored, subbed row for run

  14. Damian says:

    2+6, 2+9, 2+12, 7:17 Rx+

  15. jamie cherrypicker says:

    2, 2+11,2+24,8:38 all scaled to row. Go Paul GO!!

  16. Justin says:

    2+10/2+15/2+22/8:55 rx+