CrossFit East Bay WOD @ GWPC 7-11-08
"There is a principle which is
a bar against all information, which is proof against all argument, and which
cannot fail to keep a man in everlasting ignorance. This principle is contempt
prior to examination."
William Payley
OPTION "A" (National WOD)
Run 10 K
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Compare to 080412.
CrossFit Camp Pendleton's Strike FO at the Games ...[wmv][mov]
OPTION "B"
Row 10 K
OPTION "C"
WOD: Hero Mash-up
Run 1 mile
21 Handstand push-ups
21 Thrusters, 95 pounds
21 Overhead Squats, 95 pounds
Run 800 meters
50 Back Extensions
50 Pull-ups
50 KB swings, 2 pood
Run 400 meters
21 40# DB Snatches, left arm
21 40# DB Snatches, right arm
21 L-pullups
Run 1 mile
Via CF Boston
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www.mapmyrun.com can be used to measure out runs or you can search other peoples routes in your area.
Guess you really want folk to do the 10k! Option C looks BRUTAL! :-p
did option C
about an hour (subbed some stuff with the equipment I have and dictated by soreness)
Option C: 63:05
But I missed the Overhead Squats.
Thrusters 50#
KB Swing 40#
Snatch 25#
L-Pullups subbed with ring rows due to ripped skin.