Wednesday 11 April

Eric lifting

WOD:

 “Erin”

Five rounds for time of:
15 Dumbbells split clean (m:40/f:30)
21 Pull-ups

Post time to comments.

Compare to 10April11.

SCALES:

Gold

Five rounds for time of:
15 Dumbbells split clean (m:30/f:20)
21 Pull-ups

Silver

Five rounds for time of:
15 Dumbbell split clean (m:25/f:15)
21 Assisted pull-ups

Bronze

Four rounds for time of:
9 Barbell split clean (m:65/f:45)
15 Assisted pull-ups

WARMUP:

8 min AMRAP:
5 Hang to actives
7 Medicine ball cleans
9 Kettlebell swings

MOBILITY OR SKILL WORK:

Skill work

Dumbbell split clean

FOR THOUGHT:

“Quick Fixes to Improve Rowing” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit Woodbridge – video [wmv] [mov] [HD mov]

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