CrossFit-Springfield

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W.O.D Tuesday 1/15/13

Posted by jeremy On January - 14 - 2013

For time:

10 Box Overs, 30/24″
20 KB Swings, 70/55lb
30 Ring Dips
40 Stationary OH altnating lunges, 45/35lb
10 Snatches, 135/85lb

Rest exactly 2 minutes (include this in total Wod time) then repeat:

10 Box Overs, 30/24″
20 KB Swings, 70/55lb
30 Ring Dips
40 Stationary OH altnating lunges, 45/35lb
10 Snatches, 135/85lb

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7 Responses

  1. Kristy Taylor Said,

    Loved this WOD (the ring dips not so much!) 22:56rx!

    Posted on January 15th, 2013 at 3:45 pm

  2. Mary Said,

    Donald, if you read this, I want you to know that your performance tonight is a living, breathing example of why I coach. Absolutely phenomenal. That is what it means to never quit. So proud. :)

    Posted on January 15th, 2013 at 8:01 pm

  3. Donald Said,

    Mary I have nothing to say besides I love you…in a completely crossfit professional way I love you and you are awesome

    Posted on January 15th, 2013 at 8:02 pm

  4. Brian Rice Said,

    Donald I am so proud of you brother.
    You didn’t give up brother and stuck with it.
    Beast mode today.

    Love this WOD.

    17:30 today Rx

    But shout out to my 4p bros, Bill and Donald for kicking ass every day and not giving up. Proud of your efforts and giving it your all.

    Posted on January 15th, 2013 at 8:18 pm

  5. Coach Meg Said,

    I LOVE 4P!!!!

    Round.

    Posted on January 15th, 2013 at 8:27 pm

  6. Mary Said,

    Right back atcha, Donald! :)

    Posted on January 15th, 2013 at 9:05 pm

  7. Donald Said,

    B Rice…thank you but it’s you guys (4p crew) and the awesome coaches that push me. I love this addiction I have called crossfit and the people who help to feed my addiction. I agree with Coach Meg….I love 4p….and I love lamp!

    Posted on January 15th, 2013 at 9:25 pm

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