Wednesday 12.30.09 - Alive at 25

Blake

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Dec 30, 2009, 6:26:06 AM12/30/09

to goCrossFit

This is for Christan's 25th birthday!!

Deadlift x 3, 3, 3, 3, 3

Then:
24" Box Jumps x 25
Jump Pull-ups x 25
KB Swings (Guys use 16 kg/35 lb DB, gals use 12 kg/25 lb DB) x 25
Walking Lunges x 26 steps
Knees to Elbows x 25
Push Press (w/ 45 lb BB) x 25
45 degree Back Ext x 25
Wall Ball (Guys use 20 lb, gals use 14 lb) x 25
Burpees x 25
100 Jump Ropes or 25 Double Unders x 25

andy

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Dec 30, 2009, 10:54:20 AM12/30/09

to goCrossFit

Workout to be preceded by 25 shots of Jagermeister

Sally

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Dec 30, 2009, 10:59:55 AM12/30/09

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... and followed by 25 rounds of spanking Andy! (Wait a minute, he
might actually like that too much....)

andy

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Dec 30, 2009, 11:09:06 AM12/30/09

to goCrossFit

hell yeah..sign me up

Sally

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Dec 30, 2009, 6:23:37 PM12/30/09

to goCrossFit

Kinkmeister. Oh and by the way, you were supposed to do the shots
*and* come do the WOD!

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