Sunday, January 17 2016

Posted by Mandee on January 16th, 2016

7 responses

WOD: In 10 minutes, build up to a 3RM squat clean "Badger" 3 rounds for time of: 30 squat clean 95/65 30 pull-ups 800m run Enlarge image In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

7 responses to "Sunday, January 17 2016"

mac says:

January 17, 2016 at 12:09 pm

26:02 rx

CoachDB says:

January 17, 2016 at 4:57 am

Well that is a very special CrossFitter, Person, and Friend looking great with the eye of the Ring Staring at her.
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Today was some WOD and programming concept validation. As I was validating etc.. had myself do these instead of someone else.
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Row 500m
10 KBS 88lbs
10 Burpees
= 3:10
Rest 3min
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20 cal Assault Bike/Airdyne
10 Ball Slams 30lbs
10 Burpees
= 1:55
Rest 3min
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Run 400m
10 KBS 88lbs
10 Burpees
= 2:54
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20 cal Ski Erg
10 Ball Slams 30lbs
10 Burpees
= 2:27
Rest 3min
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Then all of it straight through with no rest = 12:22
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This one not bad, but some tweaks and changes will need to be made.
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Have a Blessed Sunday.