SUPERHUMAN!!!!
Killer Post FreddyC
http://www.crossfitoneworld.com/
I stole that from Freddy cuz it was so badass....
Strength today:
Rose:
CFFB WOD - 15x1 80-85% SQ with 5 sec rest (325)
Then...
1-1,3-3,5-5 Press 80%(140) and Pull ups ----12:00 even
3x5 single leg step ups on 35# box
3x10 12# weighted FGHR
3x10 12# GHD situps
Shane and Judass:
8x3 Glose Grip Bench
BOR
Shrugs
Press Pull Up Wod
S---11:56 160#
J---11:52 115#
Good Shit today!!
GFY
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