Mon 23 Jan 2012 (1400)
January 23, 2012
Hey Buzzards: Let’s plan on being OUTSIDE … if we need to adjust we will…
Warm-up:
400 jog then: 3 rounds: 2X100 meter run, 20 walking lunges, 10 goodmornings, 5 pull-ups
core: 20- 3 count hanging flutter kicks
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
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Chris Bonner
Al Giordano
Chris Martin
Meaghan Brosnan (aka the instructor formerly posting as gksrule)
patrickdougan
leehartshorn
hey…down in Key West this week. No affiliate down here so working out in the hotel gym…I love the “this guy is crazy” stares…
Sunday WOD: 21-15-9
DB Deadlifts (#50)
DB Pushups
Pullups
Score – 6:20
Monday WOD: 10 rounds of
15 DB Push Press (#25)
15 Lunges
Score – 11:19