Tuesday, July 5, 2011

July 6

Our own Ken C. has qualified in the Master Division for the CrossFit Games.
Check it out (HERE)

Strength
Work up to a heavy single
Hang Power Clean

Metcon
5 Rounds of:
1min KB Swing
1min Rest

*Penalty for every set short of 30 KB swings*
*Penalty = 500m Row*
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4 comments:

  1. CharlesJuly 6, 2011 at 1:15 PM

    185 and 30 reps on all rounds except for the fifth (only 29 reps) so I got an extra 500m row added to my WOD

    ReplyDelete
  2. avaJuly 7, 2011 at 11:42 AM

    still unable to get 115# on my power clean! dang it!! 30-30-30-20-20, 1000m row.

    ReplyDelete
  3. HookerJuly 7, 2011 at 1:36 PM

    This sucked. No rower so I'll run 800m. I haven't been able to make it to the gym consistently lately because of work and school.
    - Hooker

    ReplyDelete
  4. HookerJuly 7, 2011 at 2:51 PM

    I used a 55# DB by the by.

    ReplyDelete

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