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CrossFit Coquitlam April 28 2014

Nick’s First Muscle-up!

Main – CrossFit Group WOD

Derek James is the current King of the Hill from this past weekend’s WOD League! The WOD was:
21-15-9
OH Squat 75/55
400m Run
Pull-Ups
Derek ground it out with a time of 8:42! Not bad for a Master’s Athlete eh?

400M & mini wod (No Measure)

400m run/row

3 rounds
10 Russian KBS (light)
5 pushups
5 pullups/ring rows

Clean and Jerk (15-20 Minutes to work up to a heavy C&J)

Metcon (Time)

20 Shoulder to Overhead (115/75 lbs)
200 Meter Run
15 Shoulder to Overhead (115/75 lbs)
400 Meter Run
10 Shoulder to Overhead (115/75 lbs)
800 Meter Run

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