CrossFit – Day 23 (After Golf Trip)

Posted on March 10, 2011 by ugzruben

Zach was the trainer today. Got to work out with a special friend.

Warm Up:

400 Meter Run
Dynamics
10 Squats
7 Pull Ups
5 Leap Frogs
3 Burpees

W.O.D.: “Quad WOD” Brought to you by Coxswain Andy at Ponce.

4 individual rounds:

500m row
Max rep continuous air squats
3 minutes to recover

The air squats must be performed without any rest at the top or the

bottom. Any indication of pausing and you are done!

Score each round: Calories burned + Number of squats.

Results:

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