Wednesday, October 24, 2012

W-U:
Warm Up #4

S-WOD:
Strict Pull Up 3xME
*Rest 3 min

D-WOD:
AMRAP in 20min of-
5 Power Snatch (95/65)
10 Burpee
15 Box Jump (24/20)

*Comp up power snatch to 115/75lbs

C-D:
Hip Capsule Ext Rot (2min each)

Starjump_classic

I have been a huge fan of CrossFit One World since day 1. I have followed their blog since 2007 and to this day…. this is still my favorite pick.

“Relax folks…. that’s Brad’s head in the background…..hahahaha”

9 thoughts on “Wednesday, October 24, 2012”

  1. SWOD – 4,4,5 (red, blue & purple band)
    DWOD – 5+20 (45#, 17.5″box)

    Haven’t been able to do many box jumps due to knee pain so did the smaller box & stuck with the jumps the
    whole time.

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