Monday, May 10, 2010

Wednesday - 12MAY2010

Warmup:
Do 10 of each of the below exercises

WOD

"Dirty Thirty"
Row 30 Calories
30 Wallballs(20/14)
30 Box Jumps
30 Back Extensions
30 Situps
30 Pushups
30 Knees to Elbows
30 KB Swings (53/35)
Row 30 Calories

Cool down and stretch with Nate.
Posted by on or around

5 comments:

  1. MattMay 12, 2010 at 11:35 AM

    Good Chipper. It is short enough to keep up the intensity and long enough to suck.

    20lbs WB, 24" BJ, 53lbs KBS

    13:24

    ReplyDelete
  2. KeKoa CrossfitMay 12, 2010 at 4:49 PM

    I'm not sure, but I think I got Nate outside of his comfort zone today...

    ReplyDelete
  3. Nathan E. McCormackMay 12, 2010 at 7:03 PM

    So much for 75% effort. Aaron-thanks for keeping the pressure on.

    16:45

    ReplyDelete
  4. Nathan E. McCormackMay 12, 2010 at 7:04 PM

    oh yeah, plus:
    0540: 3x 1000m repeats, 2 minute recoveries
    4:44, 4:37, 5:01

    0630: back squat 5-5-5-5-5; 145, 165, 185, 205, 215

    ReplyDelete
  5. AnonymousMay 12, 2010 at 11:37 PM

    19:55

    ReplyDelete

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