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Old 10-02-2009, 12:57 AM   #6
Jonathan Dinh
Member Jonathan Dinh is offline
 
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Join Date: Aug 2009
Location: Fremont  CA
Posts: 33
Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"

i workout at a globo and did a pretty similar sub

25 Walking lunge steps - normal
20 Pull-ups - normal
50 Box jumps, 20 inch box - 24" box jump.
20 Double-unders - normal
25 Ring dips - bar dips x3 = 75 bar dips
20 Knees to elbows - normal
30 Kettlebell swings, 2 pood - dumbell swings 70#
30 Sit-ups - normal with abmat
20 Hang squat cleans- 35 pound dumbells
25 Back extensions - normal
30 Wall ball shots, 20 pound ball - 20# dumbbell thrusters
3 Rope climb ascents - towel pullups
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