Thursday, December 17, 2009

18 Dec 2009
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
Frog Stance holds

Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs

WOD
5 rounds
400 meter run
20 Dumbbell lunges 10left and 10right 55lbs men/35lbs women
12 Sandbag cleans 80lbs men/50lbs women (use dumbbells used for lunges if sandbag is not available)
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Posted by makutdaf at 10:01 PM
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3 comments:

Anonymous said...

Hey Mike~
We just want you to know that you are missed! Hopefully you will be back soon. We had a NC Challenge last weekend and had 10 women participate and 3 guys.....they did a great job representing the gym. Randy and I just want to wish you and your family a very Merry Christmas and hope you have a wonderful New Year!!! Again, you are missed and thanks for all you have done for us.
Cindy

December 18, 2009 at 6:18 PM
Anonymous said...

WOD: 32:50
Jenn

December 18, 2009 at 8:03 PM
Anonymous said...

Cindy,
Apologize for the late response, I spent all of yesterday fighting the weather to get home for the weekend. Thank you for the kind note, I hope your family has a Merry Christmas and Happy New Year as well. I miss you guys, hopefully I will get to move home in the next couple of years. Take care and tell everyone hello. MP

December 19, 2009 at 10:37 AM

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