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121204 Day 2

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Day 2
WOD 121204
Basic Training, 6-7am

Warm-up Skills & Drills:
posterior chain work – hip extension, RDL, lunges, step-ups

4 rounds of:
30 sec – ghd or abmat sit-ups
30 sec – rest
30 sec – t2b
30 sec – rest
goal = try to remain within 3 reps of each movement respectively, each round

rest 2:00

@ 10:00…
For time:
row for meters, 5 back squats, 25 hrpu
row for meters, 10 back squats, 50 hrpu
row for meters, 15 back squats, 75 hrpu

L1 – 300m, 135/95
L2 – 400m, 185/125
SK – 500m, 225/155

 

 

 
JaniRo 2012 159

Roxbury-20121204-00173

 

 

crossfit.com

 

 

0 thoughts on “121204 Day 2”

  55. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  56. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  57. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  58. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  59. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  60. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  61. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  62. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

  63. cpj

    a message I got from Greg yesterday:
    Hey Pat. We are having a BBQ place bring a food truck and it will have Paleo
    dishes as well as sandwiches and more. Please pass this on to your members
    who would rather bring some cash instead of packing a lunch.
    thought I would pass that along to y’all!!

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