Paleo Potluck this Sunday @ 5:00PM (Liz & Eron are kind enough to host @ 5500 Frenchmans Creek)

WOD 01 19 13

A. 20 min to establish a 1RM Front Squat

B. “Fran”

21-15-9

Thrusters

Pullups

C. (Optional) if B < 8:00, rest exactly 5 min

-Then-

“Elizabeth”

21-15-9

Cleans

Ring Dips

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01 19 13
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4 thoughts on “01 19 13

  • 01 19 2013 at 4:44 pm
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    Dallas came over and WODed with me here at what she named CrossFit mustard butt 🙂
    we did a partner WOD:
    25min AMRAP
    Partner A: runs 400m with a 20lb slamball
    Partner B:
    5 power snatches (68#)
    15 OHS (68#)
    20 KBS (35#)
    25 BJ (20″)
    Partners switch once Partner A comes back from run and picks up where partner B left off
    we totaled 5+48
    it was so much fun to have a visitor here to workout with me on my schedule!

  • 01 19 2013 at 5:50 pm
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    Lei saw you enjoying your peaceful Saturday and,

  • 01 19 2013 at 6:18 pm
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    Truthfully Carter named the box, we had no choice! Great wod today, it was like a super Nancy.

  • 01 21 2013 at 11:43 am
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    Did this WOD for my Sunday make-up…
    A. Failed at 135#
    B. 10:07 w/ 65# and red+purple bands

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