Sunday, January 2, 2011

Monday 110103 Run/row, KB, Thrust, Pull

For time, complete:
Row 500m
30 kettlebell swings, 1.5 pood
20 dumbbell thrusters, 50/30#
15 pull ups

Run 400m
20 kettlebell swings, 1.5 pood
15 dumbbell thrusters, 50/30#
10 pull ups

Run 200m
15 kettlebell swings, 1.5 pood
10 dumbbell thrusters, 50/30#
5  pull ups

Post times to journals/chalkboards.

Quick one from CrossFit Southeast, trip report #5: Lucky to have found Tina and Rowdy Carson in Hinesville, GA, who opened up CrossFit Savannah for us special on Sunday! Sumo deadlift high pulls, sandbag power cleans with 5 burpee alarm going off on the top of each minute. Ugh- likely roughest WOD of the trip. They liked their new Atlas stones- then we set a new PR of one hour flat make another 3 stones. We just had a great dinner that Tina made for us... Not only is she a great cook, but she is also a nationally ranked Olympic weightlifter! Scott and Rowdy are now going head to head at Halo.

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