Tuesday, November 29, 2005

Monday November 28th WOD

Warm up

5 pullups, 10 situps, 5 ring dips, 10 squats, 5 ring pushups done three times.

Main set

DL 190 + Box Jump x 20
Burpee + Pullup x 15
25 lb D-ball slam x 50

Blast through for best time. Do one dead lift, one jump 20 times. I used a Hex Bar for the deadlift which made the transition to each jump much easier. Set the bar down, don't drop it, and spring up from the down position. Kelly went 9:40 with only a 15 pound D-ball adjustment, Keith did 8:00, Jennifer did 9:30 with 140 for the DL, a 12" box and a 15 lb ball and I did 5:42.

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