Wednesday 2011.06.22

June 22, 2011

Skill Practice / Lifting

Warm Up
3 Rounds:
150m run
10 HSPU (to 1 abmat, kipping)
10 GHD sit-ups
150m run
10 muscle-up transitions (sit in blue band)
10 back extensions 

Sumo Deadlift
115×5, 135×5, 155×10

Press
58×5, 68×5, 76×5

CrossFit Buy In

100 sledgehammer strikes, 10#

CrossFit Workout of the Day

5 rounds for time:
5 front squats, 135#
10 ring dips, red band

9:06.

CrossFit Cash Out

1RM turkish get-up

62# barbell, up and down, both sides. 

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