November 20, 2013

Wednesday 131120

For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups

Post time to comments.

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Andreane Fraser.


"Constantly Varied Kitchen: Twice-Baked Sweet Potatoes" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]


Miranda Oldroyd's 2:16 and Garret Fisher's 2:09 "Fran" - video [ipod] [mov] [HD mov]

Posted by Pukie at November 20, 2013 5:00 PM
Comments

USA vs World workout!!! Damn killer

Comment #1 - Posted by: Gian Manuel at November 19, 2013 5:08 PM

could someone please explain a dumbell burpee box over? New to this..thanks

Comment #2 - Posted by: Aglaroth at November 19, 2013 5:31 PM

This is a joke... Right?

Comment #3 - Posted by: Dylan at November 19, 2013 5:32 PM

http://youtu.be/vv2mtIB7lBk
Dumbbell burpee box over , looks like it was at the international crossfit comp.

Comment #4 - Posted by: goathead at November 19, 2013 5:36 PM

@aglaroth: one dumbbell in each hand. Drop to the ground and do a pushup, then feet in and jump back up to standing position. Dumbells are still in your hands. Step up onto the box so that both feet are on the box, then step down to the other side of the box. Hit the ground with chest to floor and do another push up. Stand back up, and repeat. When done you'll be on the other side of the box.

Continue for 15 complete reps (you'll do 15 pushups and step onto and over the box 15 times).

Comment #5 - Posted by: Gavin at November 19, 2013 5:41 PM

I am new to crossfit. Do the wod ever give an suggestions for scaling.

Comment #6 - Posted by: matt at November 19, 2013 5:50 PM

Gavin ,Thanks for the explanation !

Comment #7 - Posted by: Joey P at November 19, 2013 5:51 PM

Thanks a lot Gavin..and Dylan..if you are being somehow sarcastic that I don't know what this is or that I am ignorant..well all I have to say is that its being a bit rude and childish..I work out like a beast..but I don't know all the cross fit terms..sorry..
I will most likely very soon in the future ask another stupid question..so pardon me in advance

Comment #8 - Posted by: Aglaroth at November 19, 2013 5:54 PM

Matt

Go to "start here" and then brand X. They give several different scalings.

Comment #9 - Posted by: hollyhog at November 19, 2013 5:57 PM

What was the weight for women?

Comment #10 - Posted by: Chez at November 19, 2013 6:17 PM

It's not a published thing but women's rx'ed is 70%, rounded off. That's not a rule but I think it's generally accepted and if you look at all the CFG workouts where they actually publish women's rx'ed workouts vs men's, you'll see that it's always about that much.

Comment #11 - Posted by: Michael at November 19, 2013 6:38 PM

Does "50 pounds" mean a 50lb dumbbell in each hand, or a 25lb dumbbell in each hand?

Comment #12 - Posted by: isaac at November 19, 2013 7:41 PM

Tanks Gavin for explanation, here a video for the "dumbbell burpee": http://www.youtube.com/watch?v=YGac6QN7ys8

then step on the box and go down on the other side.Do this for each rep. (so 15 times)

Comment #13 - Posted by: Steven L. at November 19, 2013 8:04 PM

I'd just like to throw out there that Paleo Nick was awesome and would love to see more videos from him!

Comment #14 - Posted by: Tyler at November 19, 2013 8:36 PM

Scale city!

Comment #15 - Posted by: Fish at November 19, 2013 9:45 PM

Scale universe!

Comment #16 - Posted by: Kizza (m/31/183cm/80kg) at November 19, 2013 10:34 PM

@#5 - The main site menu on the left side. Hover over Start Here, and then click on BrandX Scaled workouts. They have many different scaling versions for each WOD.

Comment #17 - Posted by: Stox at November 19, 2013 11:24 PM

12:38

50# Kettlebell Burpee Box Overs x 15
275# Deadlift x 15
135# Overhead Squat x 15
Pull-ups / dips x 45

Comment #18 - Posted by: Stox at November 20, 2013 1:34 AM

28:28 (1.5 pood Kettlebells/225lbs/145lbs/Muscle-ups)

Comment #19 - Posted by: gb 46/m/71"/185# at November 20, 2013 3:24 AM

Aglaroth I don't think Dylan's comment "This is a joke... Right?" was directed at your question, but at the crazy workout (very heavy weights for most normal crossfiters).

Comment #20 - Posted by: Paul at November 20, 2013 3:38 AM

F/52/5'6/118
15 burpee dumbell box over 24 inch box. 20# dumbbells
15 DL 135#
15 overhead squats 65#
15 muscle up progressions red band
10:25

Comment #21 - Posted by: D.S. at November 20, 2013 4:00 AM

25# DBs
225# DL
95# OHS
1 chest to bar pullup + 1 dip
x15

19 minutes

Comment #22 - Posted by: ScooteR at November 20, 2013 4:26 AM

15 DB burpee box-overs - 35# dumbbells, 20" box
15 Deadlift, 185#
15 Overhead Squat, 95#
15 x (1 Chest to Bar Pull-up + 1 Ring Dip)

11:24

Comment #23 - Posted by: Joe Northside m/35/70"/195 at November 20, 2013 4:44 AM

29/m/6'5"/270
23:46. Subbed 3 pull-ups 3 dips = 1 muscle up. Otherwise as rep'd.

Comment #24 - Posted by: Travis at November 20, 2013 5:08 AM

RX

11:12

Comment #25 - Posted by: joris palome at November 20, 2013 5:26 AM

Did Miranda PUKE???

Comment #26 - Posted by: Ben at November 20, 2013 6:11 AM

15 DB Burpee Box Overs, 35lb, 20" Box
150lb DL, 15 reps
65lb OH Squat, 15 reps
45 Pullups
45 Tricep Pushups

14:31

Comment #27 - Posted by: EricS M/33/5'10/175 at November 20, 2013 6:22 AM

Scaled... shocker :-)
25# db's, 235# dead's, 75# ohs's and 'jump' muscle ups in 15:30

LOVE this constantly varied, functional movements at high intensity!!

Comment #28 - Posted by: jw at November 20, 2013 6:23 AM

Algaroth-I believe Dylans sarcastic comment was in reference to the beast of a WOD, not your legit question...De-bunch your panties and have fun!

Comment #29 - Posted by: CT at November 20, 2013 6:23 AM

Scaled to...
15 KB burpee tree stump overs, one 36#, one 24#, 24" stump
15 Deadlift, 195#
15 OH Squat, 95#
3 sets of 15 pull ups/15 ring dips

18:19

Comment #30 - Posted by: Jim R. 51/5'8"/160 at November 20, 2013 6:33 AM

Is a muscle up and a day's labor the same thing?

Comment #31 - Posted by: Daggs at November 20, 2013 6:40 AM

YAAAYYY! Nick is back! Nick!!! *burpee for Nick*

Comment #32 - Posted by: MLRV at November 20, 2013 6:43 AM

@Joris Palome, most impressive

Comment #33 - Posted by: Daggs at November 20, 2013 6:44 AM

Anyone got an answer for Isaac? Is it two 25# dumbells to total 50#, or 50# each? Thanks

Comment #34 - Posted by: Derek at November 20, 2013 6:55 AM

21:09
- Scaled box over for 17.5kg/24" x 15reps
- DL @ 110kg x 15reps
- OH Squat @ 20Kg x 15Reps
- 3 ring pull ups + 3 dips = 1MU x 15Reps

Comment #35 - Posted by: Simon Murray at November 20, 2013 7:24 AM

Miranda & Garrett doing NLS as usual.

Comment #36 - Posted by: Pat Sherwood at November 20, 2013 7:26 AM

M/23/5'11"/187.6

16:59.15

185# OHS, bar muscle up

Comment #37 - Posted by: MilesForks at November 20, 2013 8:04 AM

Scaled

35# DB Box Burpees
225 DL
95 OHS
3 PU/3 Dip = 1 MU 45 each

9:35

Comment #38 - Posted by: Zak Davies at November 20, 2013 8:14 AM

@ Isaac and Derek. Just from looking at the Rx'd weight for the rest of the workout, I'd say two #50lbs dumbells. Having completed the workout, carrying 100lbs up and over a box is a great attainable challenge.

Comment #39 - Posted by: Kodiak Brown at November 20, 2013 8:30 AM

Modified. 4:41, M/40/5'11"/188
15 Burpees
15 Deadlifts, 130
15 OHS, bar
15 Muscleups

Comment #40 - Posted by: Will7 at November 20, 2013 8:53 AM

19:02

scaled it to 275 for dead-lift and 135 for the overhead squat. I did three pull-ups and three dips for the 15 muscle-ups so I would do a pull-up followed by a dip on a pullup/dip stand 45 times. Should be able to do a little more for the overhead and deadlift next time.

Comment #41 - Posted by: BW at November 20, 2013 8:55 AM

50# Dumbells
315# DL
135# OH Squats
15 Ring Pullups/Dips
7:47

Comment #42 - Posted by: Dan G at November 20, 2013 9:16 AM

Made up Monday's Filthy Fifty this morning. Results there.

Comment #43 - Posted by: Kevin C. (M/54/5'11"/178) at November 20, 2013 9:20 AM

Done for quality:
15 Dumbbell burpee box-overs, 25 pounds, 24" box
275 pound Deadlift, 15 reps
95 pound Overhead squat, 15 reps
15 Muscle-ups (banded)
13:09

Comment #44 - Posted by: AJ M at November 20, 2013 9:51 AM

filthy 50 yday so sore...

20lb DB over 20" Box 15reps-185lb Deadlift 15reps-95lb OHS 15reps-15 MU progressions 13:10mins

Comment #45 - Posted by: LiiT M/40/6'1"/204 at November 20, 2013 9:57 AM

video - do you need full extension of the elbows at the top of the press in the thruster cuz one of those athletes doesn't look like the others...

Comment #46 - Posted by: T at November 20, 2013 10:14 AM

Scaled:
Burpees as Rx'd
225# Deadlift
135# OHS
15 PU/15 Dips x 3 sets

17:08

Comment #47 - Posted by: David at November 20, 2013 10:27 AM

9:45 rX. Those burpee box overs were way harder than expected.

Comment #48 - Posted by: Joey Arnold at November 20, 2013 10:34 AM

Time - 22:06
Notes:
Burpee Box-Overs as RX'd w/50# DB in each hand
Deadlift - RX'd
OHS scaled way down to 95# (still have problems with balance when going below parallel
Subbed 3 Pull-Ups + 3 Dips per 1 Muscle-up (no rings & no pull-up bar with enough head clearance)

Comment #49 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at November 20, 2013 10:35 AM

M 23/5'9"/180#
13:56
DB Burpee Box Over 2x50#x15
DL 315#x15
OH SQ 95#x15
MU moded to inverted row into MU(feet on the ground)x15

Comment #50 - Posted by: Ryan at November 20, 2013 11:06 AM

DB burpee box over rxd
Deadlift rxd
Ohs @ 135
45 pull ups and 45 dips

14:20

Comment #51 - Posted by: Dave 31/6'/180 at November 20, 2013 11:28 AM

scaled:
burpees: 2x35lb dumbbells, 18" box
deadlift: 225lb
ohs: 3x45lbs, 7x65lbs, 5x75lbs
MU: did 8 and then shoulder twinged. time to stop.

20:16

Comment #52 - Posted by: Crix (m/43/6'/174lbs) at November 20, 2013 11:31 AM

M/38/187cm/92kg

Burpees 2pood KB
DL 120kg
OHS 50kg
MU rx'd

39:00

Comment #53 - Posted by: Mike at November 20, 2013 11:39 AM

This workout has injury written all over it

Comment #54 - Posted by: Jeff at November 20, 2013 11:53 AM

1/3 of cycle 42 done. Scaled down to pack. Was glad that I got in the ring muscle-ups outside on the tree before the storms showed up. The old ladies were all like: "woo!" And I was all like: smh. Note: I don't go to a CF gym so what I do at my gym looks unreal to everybody else.

Comment #55 - Posted by: Franiel at November 20, 2013 11:53 AM

15 burpee dumbell box over 24 inch box. 25Lbs dumbbells
15 DL 135Lbs
15 overhead squats 45Lbs
15 pullups
15 dips

12.44min

Comment #56 - Posted by: Steen at November 20, 2013 12:05 PM

14:53
Scaled to 165#OHS

Comment #57 - Posted by: mlt at November 20, 2013 12:11 PM

M/38/195
Did the Seven hero wod for first time today. That was brutal. 35:28 rx except did box pushups due to no suitable walls for HSPU.

Comment #58 - Posted by: Joel Propst at November 20, 2013 12:34 PM

For time:

10 reps - 15 lb dumbbells burpee over 12 inch box
10 reps - 95 lb deadlift
10 reps - 45 lb overhead squat
DEAD

12:58

Comment #59 - Posted by: BBHaught at November 20, 2013 12:47 PM

22' 30" AsRx
Is it really bad?

Comment #60 - Posted by: CrossFit Quito at November 20, 2013 12:49 PM

ok Then I am sorry Dylan..I just read it in the wrong sequence.
sorry for jumping to conclusions..

Comment #61 - Posted by: Aglaroth at November 20, 2013 1:07 PM

Didn't have the 50 in me today. Subbed down to 35 otherwise rx'd: 25:42

Comment #62 - Posted by: Matt von L (27/m/6'0"/190) at November 20, 2013 2:08 PM

big time scaled

15 burpee box over 24" 15# DB while wearing 15# vest
205# DL 15 reps
85# ohs 15 reps
15 mu with blue band assisted

12:59

Comment #63 - Posted by: Mike Andridge/43/5'8"/175 at November 20, 2013 2:09 PM

R u serious, guys??
Who the hell in the world can carry these weights....This's bloody too much, don't u think

Comment #64 - Posted by: Mohamed meselhy at November 20, 2013 3:02 PM

dumbell 19 kg (42#)
DL 110 kg (245#)
OHS 49kg (110#)
sub MU 1 chest pull ups+1 MU squat (rings 1,55m)
17:00

Comment #65 - Posted by: lucio1928/41/182/95 at November 20, 2013 3:23 PM

Scaled:
Burpees Rx'd
DL 275#
OHS 95#
45 PU/Dips

14:43

Comment #66 - Posted by: Mike M m/38/5'9"/185 at November 20, 2013 3:41 PM

28:35 rx all but ohs@195lb.

Comment #67 - Posted by: Kri$ at November 20, 2013 4:18 PM

20:45
Serious scaling and glad I did. Been xfitting since '06 and know when it's time for me to be smarter. Today was one of those days. Subs: 35#/250#/165# for first 3 exercises. MU as RX but couldn't believe how hard those were. Really had to did to finish even though 15 MU usually not overly taxing. My advice to folks new to xfit: trust your instincts and scale so you can fight another day.

Comment #68 - Posted by: H1 at November 20, 2013 4:29 PM

Golfers elbow returned
Être prêt
Soldier for Life
M/56/6’/215

Comment #69 - Posted by: Pete In Sun City at November 20, 2013 4:50 PM

24:22 Rxed.
Deadlifts easy. OHS very hard (my 3-rep max)

M/38/6'/205

Comment #70 - Posted by: Mike M at November 20, 2013 5:00 PM

50lb db burpee box-overs 18"
245# deadlift
95# ohs
15 bar mu

11:25

Comment #71 - Posted by: Scott at November 20, 2013 5:10 PM

m/50/5'5"/145

Scaled:
35#/20" Box x15
185# x15
95# x15
Muscle Ups x 15

Comment #72 - Posted by: Kona Cole at November 20, 2013 6:43 PM

*15 reps. Dumbbell burpee box overs (2 db 25 lb), 24" box.
*15 reps 90 lb deadlift
*15 reps overhead squat 20 lb
*15 reps muscle up

43:56 min
i cant do muscle-up

Comment #73 - Posted by: Vicente at November 20, 2013 7:08 PM

M/24/187#

25:47
15 burpee box overs 24" 50#dbs
15 DL 315
15 OHS 135#
15 muscle ups

Took me 10 minutes to finish the first 3/4. Muscle ups took me forever. 6 days knowing how to do them and they come up twice on mainsite. I love repetition.

Comment #74 - Posted by: Brent Fallon at November 20, 2013 7:35 PM

13:29
15 x 20# on 22" box
15 x 125# dl
15 x 65# ohs
3 x 15 pu and 15 dips on gravitron

Comment #75 - Posted by: Glorybelle F/44/5'5/135 at November 20, 2013 8:04 PM

Subbed ovrhead for 135lbs and muscle ups for strict pull ups and dips
16:32

Comment #76 - Posted by: David Price 20years/5' 9/185 at November 20, 2013 8:06 PM

Did the workout..2 50lb dumbells, 315, 115, 15 muscle ups..had to wait 5 min for the bar to do muscle ups..25;00
then did pullups workout. 100lbs 2x1; 2 min rest then 20 reps with body weight only
M/47/5-11/169

Comment #77 - Posted by: Aglaroth at November 20, 2013 8:16 PM

14:30
Scaled OHS to 145#

Comment #78 - Posted by: phill 37°21'41"N 118°23'43"W at November 20, 2013 8:28 PM

scaled 45# db
DL 245#
OHS 145#
11:58

Comment #79 - Posted by: Jake Kiddoo at November 20, 2013 8:40 PM

23:19
with 95lb OHS
I had to set up each movement as I got to it, which ate up a lot of time.

Comment #80 - Posted by: MAGNUS 28/5'8"/155 at November 20, 2013 10:03 PM

12:44

Scaled dumbbell burpee box-overs to 16kg
Scaled deadlifts to 110kg
Scaled overhead squats to 45kg

Comment #81 - Posted by: Brett (25/M/188cm/77kg) at November 20, 2013 11:32 PM

18. 45

scaled

burpee box over 35#
DL 265#
overhead squat 155#
3x15 PU
3x15 dip


Comment #82 - Posted by: marc 43/200/6' at November 21, 2013 12:34 AM

Time - 17:09
Scaled:
Burpee Box-Overs as RX'd w/50# DB in each hand - very hard!
Deadlift - 255#'s
OHS - 115#'s
Jumping Muscle Ups

Comment #83 - Posted by: Rowan (M/49/5'5"/150) at November 21, 2013 5:12 AM

F/43/5'6"/140

30#DB, 16" box (I liked these)
125# DL
85# OHS
kipping pull-ups

11:59

Comment #84 - Posted by: mom to five at November 21, 2013 6:02 AM

16:30
35# dumbbells
245# DL
135# OHS
completed 6 bar MU's, finished the 15 with 3 Pull-ups/3 dips per MU

Comment #85 - Posted by: Silas (M/28/6'/175) at November 21, 2013 7:07 AM

34:13

Comment #86 - Posted by: myles456 at November 21, 2013 7:27 AM

M/42/175/71"

Under the weather this week so didn't do for time.
Scaled burpees to 25# db's, deadlift to 235#, OHS to 75#, muscle ups to pull-up/dip combos

Comment #87 - Posted by: Will at November 21, 2013 8:06 AM

2013-11-20: 23:03. 35's,320,155.

Comment #88 - Posted by: gs at November 21, 2013 9:32 AM

scaled
275lb deads
135lb ohs
10:00

Comment #89 - Posted by: bowman 35/M/5'8"/170 at November 21, 2013 11:26 AM

16:55:42 as Rx'd

Comment #90 - Posted by: Nick R at November 21, 2013 12:00 PM

31:12

25kg
110kg
40kg
4 x pus + 4 x dips

Comment #91 - Posted by: Simon Boote M/42/80kg/6' at November 21, 2013 12:28 PM

Scaled at 275/95:

15:45

Comment #92 - Posted by: james.patrick [M/51/66"/135] at November 21, 2013 12:53 PM

25:22 RX
Wasn't in any rush on this one

Comment #93 - Posted by: Greg Herceg at November 21, 2013 1:02 PM

subbed 45# sto
225 dl
95 oh
15 from floor
Kicked off timer so can't really say.

Comment #94 - Posted by: cscarr52 m/48/190 at November 21, 2013 1:20 PM

100# ohs

Comment #95 - Posted by: cscarr52 m/48/190 at November 21, 2013 1:22 PM

20" box with 35# DBs
225# DL
45# OHS
modified m/u's

9:38

Comment #96 - Posted by: DLong (M/38/5'10"/185) at November 21, 2013 1:43 PM

For time:
15 Dumbbell burpee box-overs, 50 pounds, 24" box
225 pound Deadlift, 15 reps
95 pound Overhead squat, 15 reps
15 Muscle-ups

12'48" (did next day)

Comment #97 - Posted by: David at November 21, 2013 2:39 PM

20:20. Subbed 225 for DL, 135 Thruster for OHS. Burpee box overs were tougher than I thought they'd be.

Comment #98 - Posted by: ScottMacArthur at November 21, 2013 3:03 PM

15 Burpees
15 Box Jumps
15 135# Cleans
15 135# Front Squats
15 PullUps
15 Dips
8:00 Even
Then
25 PushUps

Comment #99 - Posted by: dyagg at November 21, 2013 3:24 PM

24:23
155 ohs
Rest rxed.
Semper Fi

Comment #100 - Posted by: Bob M/42/192/6' at November 21, 2013 5:33 PM

subbed 275 lbs. deadlift & 115 lbs. OHS

27:21

Comment #101 - Posted by: Manchild at November 22, 2013 6:22 AM

26:30. 35 lb dumbell, 20" box. 225 deadlift, hook grip, only had to stop to reset sweaty grip. 95 overhead squat, too much. Jumping pullups and dips.

Comment #102 - Posted by: Elliott Harding at November 22, 2013 8:12 AM

Reduced weight by 10%. 15 x: DBBBO@45 lbs, OHS@185, DL@285 and RDs rx'd. 21 minutes.

Comment #103 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at November 22, 2013 11:54 AM

19:33

Comment #104 - Posted by: Pacers at November 22, 2013 12:22 PM

225# D/L and 95# OHS

Otherwise as Rx.

9:45

Comment #105 - Posted by: britishfireman1 at November 22, 2013 6:49 PM


15 burpees boxjumps w 50bs dbs
15 dl with 260
15 ohs with 145
45/45 pullups and dips

16:42

Comment #106 - Posted by: Kevin McClellan 52 at November 23, 2013 2:43 PM

15 Dumbbell burpee box-overs, 50 pounds, 20" box
285 pound Deadlift, 15 reps
115 pound Overhead squat, 15 reps
15 Muscle-ups w blue band

sub due to L knee and no juice for MU

14 something time

Comment #107 - Posted by: Bells at November 24, 2013 9:02 AM

7:19 massively scaled;

25# burpee box over x 15
235# deadlift x 15
100# OHS x 15
15 muscle ups

Comment #108 - Posted by: ART/M45/5'5"/150 at November 25, 2013 2:24 AM

135 OHS, Rx'd otherwise and that was brutal
14:47

Comment #109 - Posted by: N. Becker 29/M/5'11''/185 at November 25, 2013 11:47 AM

M/21/5'10"/250

15 dumbell burpee box-overs, 40 pounds, 24" box
315 pound deadlift, 15 reps
95 pound OHS, 15 reps
45 pull-ups
45 dips

(partitions the pull-ups and dips--15 pull-ups then 15 dips, 3 rounds)

18:48

Comment #110 - Posted by: Matt at November 25, 2013 6:20 PM

20'51"

modified squat

Comment #111 - Posted by: RAD at November 27, 2013 2:24 PM

Rx 32:28 tough workout

Comment #112 - Posted by: Tom Witkoski at November 28, 2013 1:28 PM


12:00

Comment #113 - Posted by: jdisch at December 3, 2013 12:55 PM

18:12 RX

Comment #114 - Posted by: C Lawson at December 4, 2013 6:58 AM

23:10 Rx

Comment #115 - Posted by: Luke Moore at December 5, 2013 11:50 AM

46m, 6/206
sub-
178- OHS
last 9 pull-ups w/ Band
23:15

Comment #116 - Posted by: will h at December 6, 2013 6:38 PM

28:11 min


Rx'd (only muscle ups substituted 1 muscle up = 3 pullups + 3 dips)

Comment #117 - Posted by: Victor Karov at December 10, 2013 6:49 AM

CFWU x3 (No pull-ups or dips)
BWU

24:48

Scaled dumbell burpee cross-overs: 10lbs (no rx weight)
Scaled deadlift: 185
Scaled OH squat: 85
Subbed developmental muscleups

Ernest 43/M/61"/167

Comment #118 - Posted by: twiki2 at January 2, 2014 7:44 AM

15 Dumbell burpee box overs, 8kg dumbells, 24" box
75kg deadlift, 15 reps
27.5kg OHS, 15 reps
15 blue band muscle ups

16:02

Comment #119 - Posted by: Matt W at February 4, 2014 2:05 AM

CFWUx2 DL 20kgx5 65x5 95x3 115x2 125
23:16
DLs 130kg OHS 55kg

Comment #120 - Posted by: Doug at August 26, 2014 7:22 PM
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