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Crossfit Cape Cod Monday December 28th WOD

December 27, 2015

Crossfit Cape Cod

12-28-15

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

30 thruster 115#/75#

90 du’s

20 Thrusters

60 Du’s

10 Thrusters

30 Du’s

Optional

Back role to support

(Work on this with a partner from the low rings.)

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  1. Erin Meagher Reply

    I’m pretty sure I’ll nail that back role to support. Just a sayin. 🙂 ha!

  2. LT Grampy Reply

    Glassman is so right about laughter and agony. Many times I find myself chuckling as I suffer through a workout.

  3. Sarah S Reply

    110#
    14:51? @45# deadly combo
    Thanks Traci!

  4. Hatch Reply

    #125 bs

    12:37 #65

    And like, 3,000 singles

  5. Terry Reply

    155#
    11:42 RX

  6. Tunay Reply

    105#
    9:42 35#, singles

  7. Erin Meagher Reply

    115 for all 5 sets – having a slight issue with my foot:)
    9:52 – #65 – I think?
    No roll to support 🙁

  8. Andy Mathieson Reply

    225#
    11:30 Rx

  9. Sarah Lee Reply

    Worked up to 125.
    9:54 45 pounds. I love chasing Molly.
    Thanks Jamin!

  10. Erin Lewis Reply

    155 for 4 couldn’t get the 5th rep anytime GRR
    12:07 @45, started at 55 went down half way through first round; singles

  11. Nicole Reply

    125×5
    14:something??? Forgot time
    65# Mixed doubles with lots of singles in between… finally got all DUs on the last set of 30! Uggh!
    Great 8:30….thanks Traci!

  12. Allan Reply

    Nice Nicole!!
    325# across
    7:56Rx
    no roll to support but tied a few, that may be a 2016 goal?

  13. Kelly Cook Reply

    a) 125#
    B) 12:15 at 55# and all DU
    Struggling with some back issues so went lighter all around than I normally would, but this WOD still killed me!

  14. Mase Reply

    115 fun working with my partner!
    7:59 45# ohs shoulder just won’t cooperate:(
    Good work all!

  15. Josh Reply

    225#
    9:07 Rx
    Back roll practice complete

  16. Liz Reply

    135#
    11:45 @ 55#, 2x singles

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