Sunday, August 11, 2013

Monday - WOD 187 - Bday WOD "Full Nelson"

What an awesome guy. Perfect example of a reluctant athlete who didn't want to start, but now, he is blazing like he has been CrossFitting for years.

Strength
OH squat with 2 sec pause at bottom
7 @ 50%
7 @ 60%
5 @ 70%

Wod - Full Nelson
31 toes thru ring
50 meter run
31 med ball situps 20/15
50 meter run
31 hang cleans 95/65
50 meter run
31 box jumps
50 meter Run

OT
Max

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