130103 Thursday, Final Day at Amelia/Farmer

Warm Up

:15 Jumping Jack

:15 Squat

:15 MC

:15 Jump Squat

4 Rounds

 

WOD

21-15-9

DL (225/135)

OHS (135/95)

For Time

 

Strength Progression:

Pull Up: 5, Dip: 5

Reverse Grip: 5, Dip: 5

Narrow Grip: 5, Dip: 5

Wide Grip: 5, Dip: 5

Mixed Grip: 5, Dip: 5

Mixed Grip: 5, Dip 5

Two Rounds Completion – Strict

 

Nick

Nick

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Congrats to our Coach Eric Bartlett for placing 3rd at The 2012 CrossFit Games, Masters Division ages 45 - 49yrs.

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