November 30, 2017

November 30, 2017

team wod
row 3000 meters
250 kb deadlifts (53/35)
200 medicine ball cleans (20/14)
150 one arm snatches (50/35)
100 calorie assault bike
50 muscle ups (bar or ring)

notes :
- row will serve as warmup. partners alternate 200 meter intervals.
- complete in sets of 10 (except for muscle ups).
- 53 minute time cap
- rx+ = 2 person team with all rx movements.
- muscle up scaling - 12 rope climbs as team > strict pull-ups x 25 > banded strict pull-ups.

2 comments (Add your own)

1. wrote:
Hi. I have checked your thundervalleycrossfit.com and i see you've got some
duplicate content so probably it is the reason that you don't rank hi in google.
But you can fix this issue fast. There is a tool
that generates content like human, just search in google:
miftolo's tools

Sun, March 10, 2019 @ 1:39 AM

2. wrote:
Hi, I do think this is a great web site. I stumbledupon it ;) I will return once again since i have book marked it.
Money and freedom is the best way to change, may you be rich and continue to guide other people.

Fri, April 26, 2019 @ 3:39 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.