Get your run legs and your squat shortz out people!
50 air squats
4 rounds for time
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Notes, tools, articles and ephemera:
- Just when you thought you had heard enough about fish oil – the definitive guide.
- The art of the finisher.
- Rip just can’t say enough about the squat.
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squatz unbroken except for one stop for a second or two. That was a mental break.
my chest is friggin sore from the Bench!
10 GHD situp(GHDS)x3
10 Hip Extension(HE)x3
1minute FGB style row x 2 (24cal),(22cal)
worked out at CrossFit South Brooklyn
Super nice folks – check in with Dave and his crew when you are up there next.
45# x 5
135# x 5
225# x 5
245, 265, 275, 285, 295
dead hang pull-ups
eight rounds of 2 with 60 seconds rest
needed a kip for last 1 of last two rounds
YO I WAS loking at their facilities dom, thats the really big space right?
@DS – yeah man its in an old public bath.
30 bw bench
row 500 meters – 1:51
20 bw bench
row 1000 meters – 4:14
10 bw bench
row 2000 meters 8:40
39: something. Could have used a spot the whole way through. The rowing was rough.
10 mile drive to Car Dealership to fix random electrical malfunctioning acquired during the little haiti flash flood of 2009. German engineering did withsood the brunt of it
*withstand, I was an english major
11:30 Rx, extra run added on at the end for 'fun'-12:50.
2 x FGB row-29, 26 kcal
4 x wall handsand @ 30-25 seconds.
MU practice afterward