Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

October 30, 2013

Performed at: CrossFit Diem
Workout Name: 131030.1
Description: Skill
EMOM for 10min:
MU ladder (sub jumping MU, C2B, or pull-ups)

Conditioning

1A) Handstand Holds 5 x submax time
1B) Mixed Grip Pull Ups 5 x submax reps

2) Squat Jumps Ladder 3 x 6, 8, 10 reps (Rest 30 seconds after each rep, 60 seconds after each ladder set)

3) Sprints 5 x 40 yards

4) Ab Wheel Roll Outs x 25 reps total
Results: 1 reps
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
10/30/2013 131030.1 Skill
EMOM for 10min:
MU ladder (sub jumping MU, C2B, or pull-ups)

Conditioning

1A) Handstand Holds 5 x submax time
1B) Mixed Grip Pull Ups 5 x submax reps

2) Squat Jumps Ladder 3 x 6, 8, 10 reps (Rest 30 seconds after each rep, 60 seconds after each ladder set)

3) Sprints 5 x 40 yards

4) Ab Wheel Roll Outs x 25 reps total		 1 reps
Performed as RX