Wednesday, June 20, 2012
How Odd
Warm up: 250 m row, 10 ea 1 arm snatch 30#/20#, 10 sit ups, 10 push ups, 30 s squat hold
Skill/focus: Deadlift
do a few sets working up to metcon weight
WOD
21. 18. 15. 12. 9. 6. 3
hollow rocks
swings 55#/35#
deadlift 205#/155#
run 400 m after the odd rounds (21, 15, 9, 3)
For time
Thanks to CrossFit Coastal and Coach Kate for an excellent workout and hospitality today. And to my friend Jackie for wodding with me.
If you all are tired of seeing pictures of me please email me some from home to post. . .
How Odd
Warm up: 250 m row, 10 ea 1 arm snatch 30#/20#, 10 sit ups, 10 push ups, 30 s squat hold
Skill/focus: Deadlift
do a few sets working up to metcon weight
WOD
21. 18. 15. 12. 9. 6. 3
hollow rocks
swings 55#/35#
deadlift 205#/155#
run 400 m after the odd rounds (21, 15, 9, 3)
For time
Image
Thanks to CrossFit Coastal and Coach Kate for an excellent workout and hospitality today. And to my friend Jackie for wodding with me.
If you all are tired of seeing pictures of me please email me some from home to post. . .