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Old 05-29-2019, 05:16 PM   #13319
Bill Hoogsteden
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Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,499
Re: Over 50 Crossfitters Sign In

WU:
.1111111 mi walk
Accelerator Runway Run, 1.36 mi
.1111111 mi walk
1 min on JacobsLadder, 103 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets)

WOD:

1 round, 2 mins per station:
Burpee, 21
Reverse Burpee, 8
Row Calorie, 21
Double Under, 10
Air Squat, 50
24" Box Jump (Alternating step ups), 8

118 reps

This was 12 minutes of work! I wasn't working at 100%, but this was tough!

Cashout:
11 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 10# KB Face Pulls

Evening:
1.14 mi Dogwalk
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Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
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