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Lifting Ourselves and One Another

Monday, September 17, 2007

Assisted pull ups

1 round for time of:

50 box jumps

50 Sumo Deadlift High Pull – 45 lbs

50 Push Press – 45 lbs

50 KB Swings – 1.5 pood or 55 lbs

50 Walking Lunges

50 Knees to Elbows

50 Back Extensions

50 Wallballs – 20 lb ball to 10′ target

50 Push up Burpies

50 Double Unders

Coach’s notes:  Scale any exercise as needed and post time to comments.

Comments: 1

Had to find an alternate WOD as the gym was not equipped for today’s WOD
Did this one instead:

5 rounds for time
300m run
25 push-ups
25 push press
Time: 36:18
push ups: 25-18-15-11-8 military, then to girls
push press: used armcurl bar, no extra weight – worked on form
as it was my first time doing these. Turned out to be enough by round 5!

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