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July 23, 2011

CrossFit Boot Camp WOD

4 Rounds

4 Dead Lifts (Heavy)
8 Burpees
400m Run

So this WOD was pretty variable.  Basically you warmed up working dead lifts until you got to your 5 rep max.  Rob aimed for a prescribed weight of 185# for women, can’t remember the weight for men.  My 1 rep max is 200# so 185# was gonna be really heavy for a WOD.  I decided to run the WOD at 165#, until I saw Bonnie’s bar.  Crap, gotta go heavier.  I put on another 10#s.  I was able to do 5 reps at 175# unbroken and Tina walks over and says “you only have to do 4, you can go heavier.”  UGH!  That’s what happens when you push Tina to actually run in a WOD…she’s pushes back when it’s your turn.  I ran the WOD at 185# and did everything unbroken.  Time: 12:26 Rx.  Thank God for the Airrosti Foam Rolling clinic after boot camp.  Hopefully, I won’t be too sore tomorrow.

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