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Old 07-18-2017, 09:05 AM   #12428
Patrick Tonge
Member Patrick Tonge is offline
 
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Join Date: Nov 2015
Location: El Dorado  CA
Posts: 346
Re: Over 50 Crossfitters Sign In

Good Work Gents!!
7.17.2017 Monday
WU: Run 400M then 3 rounds
5 Pull-ups
10 waking lunges
15 Situps

Practice a gymnastic weakness:
Worked on HSPU. after about 10-15Min. and some coaching I was able to get 1 kipping HSPU. 1st one it about 2yrs. I'll keep working at it

WOD:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

This one "worked" me....... 125WB's later I was gassed.
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M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
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