CrossFit Emerald Coast:

Friday, May 14, 2010

Buy In:

500m row

Deadlift warmup 10-7-5-5-3

WOD:

Deadlift 3-3-3-3-3

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May 14, 2010 6:29:49 AM

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JB, Matt, and Mike working hard on those rings in the wod this morning. Buy In: 50 Double-unders Muscle-up practice WOD: *30 Muscle-ups for time. *Sub'd 3 pullups and 3 ring dips per muscle-up.

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This morning class Von conquered the 20" box monster while JB rock out the pullups.Buy In: 500m row Cleans/pullups/box jumps/pushups warmup WOD: 5 rounds for time of: 20 box jumps, 24" box 15 pushups 10 pullups 5 squat clean, 135/95...

Mike & Kim McLeish

Mike and Kimberly are highly skilled and dedicated trainers at CrossFit Emerald Coast.

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