James, Kandahar CrossFit, Afghanistan
Warm up:
100m run
10 air squats
100m run
10 push ups
100m run
10 ring rows
WOD:
A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @ 75%
B. squat clean & jerk 1-1-1-1-1-1-1-1-1 EMOM @75%
C. 8min AMRAP
5 pull ups
10 power cleans 95/65
20 double unders
Powerlifting:
A. shoulder press: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes
B. front squat: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes
C1. 3×10 weighted overhead walking lunges, rest 30 seconds
C2. 3×15 GHD sit ups, rest 30 seconds
James showing how its done in the SandBox!
Looking strong James!
awesome job James!
Heck yes….. James!!!!!!
Yay!! James!! Looking awesome!!!
Don’t hurt ’em James!
Get it, James!
Woooo James!! Miss ya my friend!! Stay with it!
James, you rock! Glad you’re sticking with it over there. 🙂
Jimmy James throwing the smack down on some DLs!
WOD:
A. 115
B. 145
C. Rx’d 7 + 1
James, James, James!!!!!! Love the pic! We all miss ya!
A. 135
B. 185
C Rx’d 7 + 12
James!! We miss you!
A. 55#
B. 75#
C. 4 Rounds, Scaled DUs to Single, Single, Double (10)
Great 7:00 a.m. class! Thanks Mandee!!!
A. 70#
B. 95#
C. 6+37 Rx’d
Keep up the hard work James! Hope its going well for you!
115
185
3+30 rx’d
Dude!!! You got DUs!?!?!?!? Nice work !!!