Thread: The Barn
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Old 08-31-2012, 04:54 PM   #508
Norm Swann
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Join Date: Jun 2010
Location: Cortland  OH
Posts: 1,087
Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24,
25 Wall Ball Sit-ups: 4 lb. ball @ 4 from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 5/5

WOD: For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20"
20 DU
25 Ring Dips
20 K-2-E
30 KBS, 2 pood, 1.5 pood
30 Sit-ups
20 Hang Squat Cleans, 30 lb. dumbell, Barbell @ 65 lbs.
25 Back Extensions (on the Tom Bench)
30 Wall Balls @ 10' target, 20 lb.
3 rope climbs, Bachar Ladder 39:22
Did this around 4:30pm-it was hot!

15 min. Stretching
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