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Old 06-09-2010, 06:50 AM   #40
Joe C Thomas
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Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

8 Jun 10

I decided to make up my own WOD today. It was pretty fun.

Warm Up
5 min on C2 (great warm up, BTW)
3 x 3 Bench - 185, 205, 205 (my chest felt really sore, so I did 3 reps)
3 x 5 Front Squat - 135 (pretty tough, but just wanted to concentrate on form)
3 x 5 SDHP - 135 (I freakin tossed the weight like it was nothing off the ground. The negative was harder, but the power generation was pretty good!)

WOD
3 rds of
1 min - Heavy Bag - Punching Focus
1 min - Push ups - 20 normal and 10 on knuckles
1 min - Heavy Bag - Kick Focus
1 min - Crunches - 30
1 min - Heavy Bag - Push drill (constant striking, dirty boxing, elbows, knees, whatever)
1 min - Rest

Cool Down
Practiced Handstands, did 1 minute cumlative

Pretty fun workout, felt pretty smoked afterward
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