Dec 16

Saturday, Dec. 17, 2011

Hero WOD: DANNY 20  minute AMRAP: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups WOD 2 4 rounds for time: 1 bupree EMOM 10 KB pushpress right arm 55/35 10 KB pushpress left arm 55/35 50 air squats 20 toes through rings 20 KB swings 200 meter run


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  1. Zach

    First hero wod done! Wasn’t easy! Good job to all the crossfitters at the 417 this morning!

  2. Liz

    Loved the wod

  3. Zach

    You’re a beast Liz! (in a feminine way!) haha! Awesome time!

  4. liz

    Thanks Zack

    Are we the only ones in here???????????

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