Day Kirby
August 22, 2012
| Performed at: | CrossFit 604 |
| Workout Name: | CrossFit 604 Aug 22 2012 |
| Description: | WOD: 5 Rounds for time (20 minute cap): 7 Hang power cleans 105/155 5 Shoulder to overhead 105/155 3 Bar Muscle Ups (substitute with 9 pull-ups, 9 pushups - break up how you like) |
| Results: | 9m 42s Workout scaled |
| Warmup: | WARMUP/MOBILITY: Coaches Choice STRENGTH: Power Clean: 7 sets to build to a Heavy 1RM. As always, go as heavy as form will allow |
| Cooldown: | 115 on bar pullups and pushups |
| Athlete's Notes: | elbows killing me today, did light tech work, 115# under fatigue, got a good shrug going, up on my toes |
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