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Old 09-12-2009, 08:27 AM   #20
Suzanne Campbell
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Join Date: Nov 2008
Location: Maryville  TN
Posts: 1,688
Re: Suzanne's CrossFit Extravaganza

warm up 2 rounds

jumprope
Samson stretch
10 abmat sit ups
hip stretches
OHS w PVC
Dislocates

WOD

4-1-7-9

4 Power cleans 65#
1 Deadlift 185#
7 Burpees
9 GHD situps

9 rounds (lost count-I think I may have done 10 instead!)

21:52

Sweated buckets! I changed this up from the original WOD when I had a hurt shoulder and have done it a few times now. It is a good one. Need to up the weight on the cleans. They were too light.

Cool down:stretch
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