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CrossFit Scranton WOD 10/11/10

For Time:

Row 500 Meters
10..9..8..7..6..5..4..3..2.1 reps of
Med Ball Cleans m:20lbs f:14lbs
Knee to Elbow
Run 400 Meters

Rope Climbing Technique’s

Categories: Crossfit Scranton WOD Tags:
  1. Stefan Bisang
    October 11th, 2010 at 15:53 | #1

    This awesome WOD is dedicated to your birthday, tommy :-)!

    Made some changes (no medball in GYM).

    Row 500 Meters (1:32:5)

    10 to 1 reps of
    45lbs plate clean
    knee to elbow

    Rund 400 Meters (1:36min)

    Total: 18:25min

    Have been started with the MobilityWods since yesterday… today I did the WOD form Monday, August 23, just bruuuuuuuuutal 🙂

  2. October 11th, 2010 at 16:22 | #2

    hey wait a minute……does that burbee thing travel over to tomorrow for the people who couldn’t make it today????

  3. October 11th, 2010 at 19:17 | #3

    Thanks Stefan 🙂 I have to go back and see which mobility WOD that was, but no matter they are ALL brutal, ya gotta love em they feel great when your done!!! And Mo nooooooo waaayyyyy hahaha OK maybe the morning class can partake since it wasn’t posted till late…oh boy here we go!!!

  4. October 11th, 2010 at 20:05 | #4

    Today I did 41 Musle-Ups for time for my 41’st Birthday…I got it in 6:42 and along the way hit a 30 rep PR of 4:14!! Was hoping for sub 6 min. but they got difficult fast 🙁 Thanks for all the Birthday wishes everyone and even the Birthday Burpee’s hahaha :-/

  5. Pete
    October 11th, 2010 at 20:39 | #5

    A truly awesome way to celebrate a birthday!

  6. Tom H
    October 11th, 2010 at 21:42 | #6

    Nice work, Tommy – that’s impressive to me, considering te fact I can’t do 1!
    For the record, I realized that I did sets of 11-10-9-8-7-6-4-3-2-1 for the medicine ball cleans…so, I have to work on my muscle ups and counting above 4.

  7. Dave
    October 11th, 2010 at 23:46 | #7

    Wow, nicely done. Happy Birthday. Out of town today and have some committments this week, was looking forward to the Tuesday WOD. Will have to make up at end of the week.

  8. October 12th, 2010 at 20:21 | #8

    Dave I’ll do that WOD withPH7R you…too hungover today :-/

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