WOD
Front Squat 5×3
After each set of 3, complete 10 unbroken ring dips. These dips should be “heavy” so use the toughest form of ring dips that allow you to complete 10 ring dips unbroken.
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Monday 04/12/2010
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185-195-215-225-235(1) / no band
Love this WOD! Lifted 50# more than my previous 1 rep max. Missed Lucky this morning!
That’s awesome, Shauna! Congratulations!
I’ll see you guys at the 630p. Been out a week. It feels like I’ve been out a month or two. Can’t wait to be back!
Steven, good to know you are making your return. I have a feeling Koy will have some great stuff in store for you tonight.
awesome work morning classes! great display of proper form and technique, and lots of PRs to prove it.
Shauna, Chris Sido wasn’t pleased that you beat him on front squat today.
That’s funny! I was sure he would pass me! I love how much competition there is between classes…eventhough us 5:30ers don’t have anything to look at on the board to beat.
We had a great time at the box on Saturday! I have missed Crossfit so much! We are going to start coming to more of the Saturday WODs…..can’t wait for this Saturday!
http://www.youtube.com/watch?v=7jrnj-7YKZE
http://birthdayshoes.com/an-introduction-to-chirunning
Gotta skip today, stuck teaching at the academy. “lunch break” workout: 5 rds: 5 155# clean and jerk (full squat), 10 pullups, 100 yd farmers walk (2×55# kb). 20:28. Bummed I missed heavy front squat day!
65-85-95(2)-90-95(2); purple band on most dips
65,70,80,95,115 – Thank you very much Koy!