Friday, September 25, 2009

TGIF

warm up: run 400m, 5 ohs, 5 ring dip, 5 dead hang pull up (3 rounds)

STRETCH!

WOD- 10-1 Ring Dip and Dead Lift. Do not go Huge on the dead lift. 135# tops.

Strength: 5x3 back squat.

2 Shout out:

travis said...

hey guys, i just got to kuwait and they've got a huge gym here. Its not really stacked full of the familiar crossfit equipment but i'm going to do what i can with it. I'll try to keep up as much i can from over here so keep up the consistant posts Steve!

Steve McAlister said...

will do my friend!

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