Friday, January 16, 2009

WOD

We will have a Elements course December 18th at 1:00 for those wishing to improve technique.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps

20 Pull-ups Dan after another WOD

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