Friday, July 20, 2012
2012 July 19
Ring Rows, 5 sets of 6-12 reps
-rest 2 minutes between sets
then….
4 rounds for time:
Run 400m
10 thrusters (135lb/95lb)
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CrossFit Integrity, Charleston, SC
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Ring rows 5×10
WOD : 11:00 rx
Monday’s WOD :5:06 rx
50 burpees:2:57
5 x 10 Ring Rows w/ 10# vest
WOD: 17:09 sub 16 thrusters per round @ 95#
Bench Press:
6 – 3 – 6 – 3 – 6 – 3 – 6 – 3
185-225-185-225-185-225-185-225
10 x 5 bench press EMOTM @ 155#
I just got back from Costco with a bunch of ground sirloin, BACON, watermelon, chips, hummus, cookies, and all the fixin’s to make a great Cheeseburger. PLEASE come out tomorrow and help us straighten up the gym. We could really use your help. If you have seen something in the gym that you know how to repair or mend or clean and you have the tool, cleaner or whatever to do that please bring it. If you have a great idea and you have the stuff to do it then by all means bring it! We really need your help. Also, we need a grill master. Someone who can help grill up all the meat.
5×6 ring rows
Wod 16:13 @ 115#
5 sets of 12 Ring Rows
12:15 Rx
5 sets of 6 ring rows
18:09 55#
17:40 Rx