Dustin Decker

Hometown:
Unknown
Gym:
Unaffiliated
Gender:
Male
Age:
--
Height:
--
Weight:
--

December 16, 2014

Performed at: Crossfit Kaiserslautern
Description: 500m Row Time Trial 1:46
Rest 3 mins

Max Effort PushUps 32
Rest 3 mins

Max Effort Pull-ups 10
Rest 3 Mins

WOD
21-15-9
Front Squats 95#
HSPU w/ 2 pads
12:29
Results: 050m 00s
Performed as RX
Warmup: Foam Roll
Glute Bridges x2 (30sec hold)
10 Wall Lunges
2rds

5 Clean Pullunders
10 Front Squats
2rds
Cooldown: Airdyne
Athlete's Notes: Never recovered enough after the row. Affected the rest of the workout for sure.

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