Wod 7/30/12

7/30/12

20 min spin bike at home

Wolf River Crossfit.

2000 meter row

Back squats: Deload week….. 90% of Max plus 10 then 40%, 50 %, and 60%
65lbs x 5, 80lbs x 5, 95lbs x 5

10-9-8-7-6-5-4-3-2-1
Power cleans 105 lbs
Pullups

50 GHD situps

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