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Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
For the hip extension vs back extension watch this video:
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv
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ftx did "fight gone bad"
andi 245
jerimiah 209
nooners did amrap in 30 wod
josh 14 + 12 lunges
will 8+ 6 back ext
randy 10
bo 8 + 6 lunges
lauri 11 +24 sit ups
we subbed 24 ab mat sit ups and supermans
we also subbed ring dips or pull ups
craig did the rx'd wod
16 rnds + 12 ghd sit ups
"navy seal 300"
sean 20:43
brandon 21:52
Posted by: craig | July 12, 2008 at 11:41 PM
I sucked today. 5 rounds plus 3 M.U.
Posted by: Brice | July 13, 2008 at 10:46 AM