Brad at the Beach in 2007
Warm Up:
100 Jump Ropes
15 Back Extensions
15 KTE
15 KB Swings
(2 Rds)
Sport:
10m Sprints
10 times
WOD: Courtesy of CrossFit Ramstein, Germany
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Each Rd will be timed separately. Rest as necessary between rounds.
3 comments:
National Ride Your Bike to Work Day is coming up!!!
Friday - the 21st
Ouch! But a great workout...Nice job by Coach Lane after a fantastic session with Chad on Saturday. All followed of course by Heidi's amazing showing on Saturday night. The hardest part in watching the competition was the judge's inability to see all the hard work that was put in before Heidi did her quick parade across stage. We can all be proud of her accomplishment and the great representation she and Doug brought to our group! Thanks very much to Heidi's husband, Scott, and their two boys for sharing such a special lady with us. Phenomenal job guys...
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