#99 SSgt Jade A. McLeod II


1 mile run
50 burpees 
50 squats
50 jumping jacks 
25 super jumping jacks
25 hand stands
25 mountain climbers
50 sit ups
1 mile run
5 min squat hold. 3X
 If you are are on your way to Germany aboard a C-130 and then fying into Africa doing all your wod’s in the middle of the safari substitute 1 mile run with running in place for 10 minutes.
Jade I wod date Nov 14, 2008 SSgt Jade A. McLeod, USAF

This is not a Globo gym

The training we provide is hard, very hard. The traditional, I-just-want-to-look-good-naked elliptical cardio junkies will not survive. This is okay. I don’t want everyone as a client.

Doug Chapman

is the owner of Hyperfit USA/CrossFit Ann Arbor

 

 

 

Row Steph Row…

Alright all you Concept II Rower’s out there. This ones for you. Designed by are very own Steph Neckes who is a Coxswian for “The Tempe Town Lake Rowing”

500 meter row @ 30 strokes per minute
1000 meter row @ 26 spm
500 meter row @ 32-34 spm
For time:

#98

Warm-up
3 rounds of:
25 Push-Ups
25 Squats
25 Dips

Work
4 Rounds of:
30 second Squat hold (#95, #225)
5 Box Jumps (highest box)

4 Rounds of:
30 Bench Press hold (#65, #185)
5 Clapping Push Ups

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