Wednesday, September 11, 2013

andrew130911:

Row 2 K
OR
Run 1 Mile

-then-

“Purple Drank”
4 rounds of:
6 Deadlifts (315#/225#)
12 Ring Dips
40 Double Unders

-then-

3×25 GHD situps or 3×25 weighted situps
NOTE: Sit ups with feet anchored and weight behind head or under chin

630 Vertical Mobility (donation suggested)

10 thoughts on “Wednesday, September 11, 2013

    1. Having car trouble 🙁 plus side I biked 6 miles–3 miles to the gym this morning then 3 miles to the shop this evening to pick it up.

      2k row
      13:23 @155#, banded (thin Red) ring dips

  1. ROLLER GIRLS GAVE A BRILLIANT SET OF FLAGS JUST RIGHT FOR 9/11/13-SALUTE!! THEY ROCKED THAT WALL…please ladies, post your flag! so much fun-glad for the climbing world, their roller season is done..enjoy!

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