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Thursday, January 17th, 2013 -CrossFit Stapleton -Denver, Colorado

“Helen”

WOD DEMO

http://media.crossfit.com/cf-video/CrossFit_WOD120522_CSC_HD.mov

Workout of the Day

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

then
Post WOD
A1) Ab Roll Outs @ 30×0; 4 sets x 10 Reps; Rest :45
A2) Weighted Good Mornings@ 20×0; 4 Sets x 8 Reps; Rest :45 (Increase load each round)

Last Done Tuesday July 31, 2012

Check your progress here

http://crossfitstapleton.com/tuesday-july-31st-2012-crossfit-stapleton-denver-co/

 

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