“SQUAT SHORTZ”
Get your run legs and your squat shortz out people!
WOD
400mtr run
50 air squats
4 rounds for time
Post time to comments
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.
11:27 Rx
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.
Back Squats
5-5-5-5-5
warmup
45# x 5
135# x 5
225# x 5
WOD
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.
Active Rest:
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.
Rx'd 11:50
K2:
Rx'd 13:31
MU practice afterward