Thursday, November 17, 2011
Happy 39th Birthday To My Sweet Melissa...
The most amazing wife, mother and friend a guy could ever ask for...
I love you!!
WOD
The Ensign
3 Min AMRAP / 1 Min Rest / 6 Rounds
3 Power Cleans 155/95
6 Pushups
9 Dips/Squats
* Rounds 1-3-5 do all dips / rounds 2-4-6 do all squats Score is total rounds completed. Partial rounds count, but only if you complete the exercise in its entirety before the bell sounds.
Strength
Find 1 Rep Max Power Clean
Warmup
Active Stretching and light power cleans
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Tags:
squats |
crossfit |
pushups |
wod |
ring dips |
power cleans |
melissa |
birthday