5/11/07 and 5/12/07 WOD’s

Friday WOD.  Stole this from the www.crossfit.com website. 

As prescribed

135 lb Thruster

50 lb weighted pullup

7 reps, 20 mins for rounds

Vince 10 rounds

Laura 11 rounds

Joe 7 rounds as RX’d

Jeff 7 rounds as RX’d

Justin 5 rounds

Suffer on Saturday

Modified “Michael”

3 rounds for time

As prescribed

800

50 reps 35 lb Kettlebell Swing 

50 reps 10 lb weighted situp

Jeff 23:49 as RX’d

Joe 25:17 as RX’d

Rick 27:54 (first workout at SHOK Fitness)

 joe-rick-jeff.jpg

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