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Thursday March 15, 2012

14# Med balls coming in tomorrow afternoon!

Pathomechanic Pull Up from gymnastic perspective (Thanks Coach DK)….

http://www.youtube.com/watch?v=0SIFd-1U7wA 

Non-Open Athletes W.O.D.

“Nasty Girls”

3 Rounds For Time:

50 Air Squats

7 Muscle ups- (sub will be individualized 15-21 dips OR hand release push ups / 15-21 pull ups) 

10 HPC 135#/85# 

Just found my next 3 ex-wives. http://media.crossfit.com/cf-video/051204.mov

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Open Competitors

7 Rounds NOT for Time:

  • 3 Minutes Row/Run easy pace
  • 5 Turkish Get ups (each side) light weight
  • 10 Wallballs 20#/12#-focus on speed and rhythm
  • 25 DU’s (Unbroken is your goal)

MU practice for 10 minutes-focus on tying multiple together but do not tax yourself

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0500

Michelle 13:19 35#

Avra 13:40 45#

Laura R open prep

Lance 11:50 95#

Anna 13:00 65#

Fran 12:24 35#

0600

Laura H. 13:00 35#

Scott 13:01 95#

Connie 15:57 45#

Melissa 11:04 mod

Jill 15:30 65#

Amy 15:31 55#

Katie 12:00

Jason 16:00 mod 65#

Bill T. 16:37 135#

Jenn J. 15:16 30#

Ryan 15:14 95#

Michael 10:12 mod 75#

 

 

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