CrossFit Advanced - Lehigh Valley Fitness Training

Friday, January 27 WOD 012712

Skill:  Pose Running Drills

WOD:  For time..

• 50 Box jump, 24/20 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20/14 pound ball
• 50 Burpees
• 50 Double under

Results

Pose Running Drills

Workout Results

1. Jon Caps
   Jan 27, 2012

   50 box-jumps @24″,
   50 jumping pull ups,
   50 1-pood kettlebell swings,
   50 step walking lunge,
   50 knees to elbows,
   50 push-presses @45LBS,
   50 back extensions,
   50 wall-ball shots @20LBS,
   50 burpees,
   50 double-unders
   Score: 26:15 Rx

2. Justin
   Jan 30, 2012

   50 box-jumps @24″,
   50 jumping pull ups,
   50 1-pood kettlebell swings,
   50 step walking lunge,
   50 knees to elbows,
   50 push-presses @45LBS,
   50 back extensions,
   50 wall-ball shots @20LBS,
   50 burpees,
   50 double-unders

   34:08 Rx
   Double unders are getting better but still need work

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