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Thursday 7/22/10 WODs

    Capital Main WOD:

Warm up:
Inchworms (approx 10m up and back)
40 seconds lateral hops over bar
20 Thrusters with PVCs
Shoulder dislocates

WOD:

Once through for time:
70 Burpees
60 Sit-ups
50 KB Swings (55/35)
40 Pull-ups
30 Handstand Push-Ups

Post time to comments. Ouch.

    Crossfit Kids WOD:

3 Rounds
5 Shoulder Presses
10 Push Press
15 Sit Ups

    CF ‘Fun’damentals WOD:

Muscle-ups – 40 for time ;-)

    Capital Elite Anaerobic Endurance WOD:

Choose ONE sport and complete the following; cover as much distance as possible:
5:00 on, 2:00 off, 5:00 on, 1:00 off, 5:00 on
Post distance per set and total distance covered to comments.

    This entry was posted on Wednesday, July 21st, 2010 at 8:48 pm and is filed under CrossFit, WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.