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Wednesday, February 8, 2012

Thursday 2/9/12 Strength Day

Getting stronger girls
Click on the link to see the Pictures from the Junkyard WOD, some turned out blurry. junkyard WOD pics

Pre-WOD challenge: 
Max height 1 step box jump, the record for men is 49". I think it is around 38" for women. Here is your chance to get on the records board. 

Beginners WOD:
5-5-5-5-5
Alternate ring dips and ring rows
2 mins rest between each set.


Advanced WOD:
Max reps bench press @bw followed by max Deadlifts @ 1.5 bw (you may not let go of the bar on deadlifts or rest at bottom of lift)
2 mins rest, repeat for a total of 4 rounds
Score is total reps 


posted by Timberwolf CrossFit @ 9:16 PM   0 Comments

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