Monday, November 06, 2006

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters

Wooden Dowels - THREE sets of 12 of:
Samson stretch (hold each side for 20 seconds once)
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips

Oh yeah... you'll love this run!

Complete the following for time:
Run 400m
30 pull-ups
50 wall balls (8' shot 20# ball)
Run 800m
50 wall balls
30 pull-ups
Run 400m

OWMA Quotable Quote
"That's what you get for not showing up to class!"
- said by Freddy to Joanne for only going to two workouts last week

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