Three rounds - 9, 7 and 5 reps for time of:
Muscle-up (subbed 3 Pullups and Ring dips each round)
85# Squat Clean
Derek - 7:28
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3 comments:
IT was the first time when I started working with my trainer for my wedding I was running 3 times a week, swimming, and working out hard on the moving stairs. I'm curious to see how well it really works since most people think that you have to work out for at least 45 minutes on a cardio bike to gain results. I've been doing a 9 minute Tabatha workout using my jump rope.It really works.
It is nice to tell you hey just wanted to say that i have NROLFW. It's great. I am not using it right now, as I'm trying to do the Workout of the Day over at Crossfit, but it's a GREAT book to have. I've been doing a 9 minute tabata workout using my jumprope. 20 secs on, 10 sec break for 9 minutes with 1 minute break in the middle.
That's awesome guys. I can tell you, it has improved my times in every aspect...running, swimming, biking. I am in better shape now then when I was doing triathlons. I am much stronger also, lifting way more then bodyweight over my head.
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