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6
Nov

101106 Special Sauce

Team WOD:

Event 1:  10 min. cap

  • 50  x  squats  –  45/35 lb
  • 50  x  hip thrusters
  • 1200m row

Rest 3 min.

Event 2:  10 min. cap

  • 30  x  dl       205/155  lb  
  • 30  x  sb cl   lg/md/sm
  • 200m mr blob relay

Rest 5 min.

Event 3:   10 min. cap – For total sets

  • 500m row  
  • kb swings – swings until rower has finished

4 Responses

  1. Anthony

    GREAT JOB THIS MORNING ON THE TEAM WORKOUT!!!!!!
    Team 1- Phil, Anthony, Eric, Chris 41:40, 402 kb swings. 240m extra row
    Team 2- Aaron, Molly, Jenny, Pam 40:04, 420 kb swings, 178m extra row
    Team 3- Larry, Brett, Jamie, Angie 42:22, 347 kb swings, 240m extra row
    Be ready for more tomorrow! 9am open gym Sunday…Can I get an Amen?

  2. 545 class

    I'm glad that Gio and Major picked up new stuff at K-star. Some of us are getting a little relaxed at the box.

    This is a crossfit gym, not b-fit…

    Bring on the heat:)

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