WOD 7/26/13
8 Minutes of Wrist/Shoulder/Hip/Back/Ankle Mobility
A- WU- 3 Minute Row @ 90% + 400M Run @ 90%
B- Sumo DeadLift- 10 Minutes To A Heavy Single
C- Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU
D- For Time- 50 Burpee Broad Jump
8 Minutes of Wrist/Shoulder/Hip/Back/Ankle Mobility
A- WU- 3 Minute Row @ 90% + 400M Run @ 90%
B- Sumo DeadLift- 10 Minutes To A Heavy Single
C- Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU
D- For Time- 50 Burpee Broad Jump
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Crossfit Parsippany
Sprint WOD today
1000m row (4:05)
75 squats
50 WB (14#)
25 KBS (44#)
400m run
75 plate (25#) abmat situps
50 OH lunges with weight (25#)
25burpess
1000m row (4:29…slow :()
27:29
that one looks good…
A: WU: 3 Minute Row @ 90% + 400M Run @ 90%: run @ 1:16
B: Sumo DeadLift: 10 Minutes To A Heavy Single: 135/185/235/285/315
C: Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU: 11:55 @ 185 lbs
D: For Time: 50 Burpee Broad Jump: 6:52
A: WU- 3 Minute Row (804m) + 400M Run (1:37)
B: Sumo DeadLift 1RM – 135/225/315/335/350(f)/345
C: Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU – 6:01(PR)
My best time from about 3yrs ago was 6:30. The 2 previous times were 9:30 in ’12 and about 11min in February of this year.
D: For Time- 50 Burpee Broad Jump – 6:19
Nice Job! Good post injury improvement.
I hear Dariel did a great job as well, congrats to you both.