Justin Monkeying Around in Amsterdam

Workout of the day for Tuesday 09/18/12:

Wendler deadlift 5-3-1

Work Capacity:
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

WOD Demo with CrossFit Mission Gorge by Again Faster Equipment – video [wmv] [mov] [HD mov]

3 Rounds:
15 Back Extension
15 Goblet Squat

Elements Class (6-7PM):
Skill:      Front Squat, Thruster.
WOD: 3 rounds of–200 meter run, 10 barbell or dumbbell thrusters, 10 sit-ups


[youtube http://www.youtube.com/watch?v=u9xo4jR9kj0&w=640&h=360]



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