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Old Yesterday, 12:10 PM   #12211
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hey gang, I am doing much better and want to do 17.4. I cannot find the WOD on line for Master 60+male in scaled version. Can someone tell me what was the workout? Thanks. I'd like to catch up.
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Old Yesterday, 12:16 PM   #12212
Pat Quigley
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Re: Over 50 Crossfitters Sign In

found it, thanks anyway.
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Old Yesterday, 06:49 PM   #12213
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Great work, Guys!

@Pat - Coming back slow has always been one of my challenges. I may be the poster child for the saying, "With age comes wisdom but sometimes age comes alone."

Just back from a family wedding in the New Orleans area. Some lunges, kettle bell snatches and lots of walking but not nearly enough exercise to make up for the late nights and eating. On the other hand, this was the first time all my siblings have been together at the same time in 11 years. "A good time was had by all..."

3/23
WU:
Row 1000m; Back and t-spine mobilization
Halos 25, 35, 35 X20 ; wall squats X3X10
Workout:
KB swings 35# X1:00 work/ 1:00 recovery X 5 sets
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Old Today, 07:42 AM   #12214
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.23.2017 Thursday-

WU: run 400M
10 Burpees
Row 400M
10 Burpees

Strength
4 moderate sets of 3 Split Press 1@ 45lb, 3@ 65lb
then
work up to a heavy Split Jerk. Worked to 100lb

Conditioning EMOM for 20 min
min1 - 5 Thrusters and 4 Burpees
min2 - 6 Box Jumps and 4 Burpees
min3 - 7 Power Cleans and 4 Burpees
min4 - 8 K.B. Swings and 4 Burpees
min5 - Run 1 Lap

Nice Steady WOD with plenty of variation. I was sweating at the end. My legs feel better after the running today
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