workout of the day

Thursday 101216


Three rounds of:
10 Weighted pull-ups
30 Back extensions

Kim Malz 3:28 with 20lb vest, Austin Malleolo 3:43 with 40lb vest, Kevin Montoya 3:56 with 40 lb vest, Tamaryn Venter 5:01 with 15kg DB, Connor Martin 5:38 with 24kg KB, Pat Barber 5:43 with 2 pood KB, Mark Rosen 6:37 with 50lb vest, Jake Cutting 7:11 with 24kg KB.
Post load and time to comments.

"Midline Progressions on Parallettes" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

James Hobart visits Steve's Club, by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Mark Rosen on his 50th birthday from CrossFit Santa Cruz - video [wmv] [mov]

WOD Demo with Connor Martin and Jake Cutting - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Pat Barber and Tamaryn Venter on today's WOD - video [wmv] [mov]

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

Alexa Dickerson, Barbados