091208 WOD

This is how we climb hills in the app bay at work

Workout: Crossfit.com

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

Advanced(RX’d):

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Intermediate:

For time:
Run 400 meters/Row 500m
15 Hip/Back Extensions
15 GHD Sit-ups
15 Hip Extensions
15 Knees to Elbows
15 Back Extensions
15 AbMat Sit-ups

Beginner:

For time:
Run 400 meters/Row 500m
15 Hip/Back Extensions
15 AbMat Sit-ups
15 Hip Extensions
15 Knees to Elbows

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Recipe: “No-atmeal” Primal/Paleo breakfast food.

When you’re looking for a protein-packed breakfast, eggs and meat seem like the most obvious choice. But if you go for the most obvious choice every single morning, it’s easy to get stuck in a rut.

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2 Comments

Filed under WOD's

2 responses to “091208 WOD

  1. Woody

    18:08
    didn’t do GHD’s, didn’t have the right equipment so I did situps
    back is really tight feels good though

  2. Nice job Woody!

    I did this at SRFD St. 5, runs on treadmill, other exercises as prescribed.

    9:59 as RX’d

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