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Old 08-12-2013, 06:08 PM   #19
Tim Alford
Member Tim Alford is offline
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

This was a memorable workout. I got my first huge callous ripped off! It hurts like crazy but I will accept it as a badge of honor! Lol

Warm up

20 good mornings (with a band)
20 kettle bell swings
10 pull-ups


5 rounds (I only did 4)

50 side bar jumps
25 Crossfit kettle bell swings
12 dead lifts (135 lbs)
6 bar roll outs


1000 meter row
I stopped after 4 rounds (the callous came off at 3 rounds) I was pleased though because dead lifting is not my strong suit and I did well. Did almost all the jumps unbroken. I need to work on my core! I could not do the rollouts with any real extension. After the WOD I did an extra 1000m row, first time on a rower. I enjoyed it. May add that in daily and increase distance/speed.
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