1000m row
then:
21-15-9
Burpee-box jump 20"
KB swing 1.5/1 pood
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Burpee-box jump- Complete a full burpee with your jump finishing on top of the tire with a full hip extension.
KB swing- your ears are visible from the side at the top of the swing.
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8 comments:
kind of glad I am missing this one, good talk.
I'm babying the knee all week. I'll be in the gym doing something, but I don't know if I would call it Crossfit.
See you guys Friday.
It's raining like hell E, no softball tonight, you're in!
I just thought the same thing Joe, PLEASE stop raining! Yea I don't see this stopping.
Great work this morning Vessel crew and Summer. There's nothing like starting out your day with Box jump-burpees.
Leanna and Jen now you know what it's like for me working out with all the background distractions(aka Dylan & Mackenzie)way to push through you both did great. I'll try to get the master programmers not to put to much core work in tomorrow's WOD(if that is even possible)!
Did Shoulder Press / Back Extensions
7 Rounds
21 reps 75lb Shoulder Press
21 reps Back Extensions
Finished 20:25, almost 5 minutes better than my time in March.
My guess is that sooner than later the PRs will be harder to come by. I hope not, because it is encouraging to destroy previous times.
l8,
Paul
I finished up the WOD today with a time of 19:13. Holly crap it was way harder then I thought it was going to be. Burpees suck but they suck even more after SDHP's (did thouse in place of the rowing). Still I was pretty smooth with the movemnets though, did not break any up except the SDHP's I stopped once at 50.
I wonder what tomorrow will bring. I'm still waiting for the rain to stop so I can get outside and do Murph. I'm hoping for Friday or saturday, we'll see if mother nature cooporates.
Peace out,
Jim
Thanks Stacey! You do a great job juggling a million things at once and your a great trainer. Jen and I weren't much use as babysitters during that WOD!
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