September 30th, 2010

5:30 AM, 9:15 AM and 5:15 PM Classes

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Post time to comments.

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9 Responses

  1. 20:54 Rx’d

    Way to work 5:30 AM class. That was a tough one.

  2. 23:31 Rx’d
    did not properly warm up/activate the lower back prior to starting, suffered for that. Definitely a good wod though.

    Good fun big (for 5:30) morning session.

  3. Rx’d: 22:03

    • Good working out with both you and Ryan today Casey. With the staggered starts I had no idea where either of you were until the very end. I miss having both of you to alternatively chase or be pushed by during the WODs.

      I also miss being totally crushed by Shawn during the heavy day WODs, but not as much:).

      • Thanks John. I totally thought my back was going to spasm and go out completely while doing the last round of DLs. Luckily it held in there. 🙂

      • Thanks John, it’s always good to have you around. Keep me pushing my workload and being positive.

  4. 21:28 Rx’d.

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