Palm

Sunday Apr 9 2017


Team workouts start back up today! High noon. 
Happy Sunday!
1.) Palm
10 rounds for time:
60 yard Shuttle Run 5/10/15yd
5 Clean 155/105lb
5 Chest to Bar Pull-ups
rest 30 sec
2.) 5 rounds
10 Hip Extension
10 Back Extension
10 Wall Facing Squats

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26:41 Rx
Headed back for some CrossFit Quidditch, WOOT WOOT!! **Clean PR prior to Team WOD 205#; Failed 225#
Banded c2b
Team Wod
Post OP Walk #8
3.5 miles/61:01
25:49 RX wt, green band pullup
Yoga with T.
17:04 75#, pull ups
Shoulder arm work with free weight.
''Twas a great day. 10 cal air dyne for run. No knee caving squat cleans. Butterfly C2B. Snatch/accessory work. 30:00 jam 1:00 row, 20 wall balls, 15 TTB, 10 HSPU.