Teams of 4 work for 15 minutes to complete:
100 M Plate Carry (45/25)
Plank Hold (must hold until plate exchange)
Max Reps Ab Mat Sit Ups
15 Good Mornings (75/55)
Post total ab mat sit ups as a team to comments.
Strength: Deadlift 2-2-2-2-2-2-2-2-2-2 (resting 60 seconds between sets)
Compare SWOD to 9.22.11
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What is Fat?-CrossFit One World
A true athlete is someone who spends the extra hour in the gym.
Someone who pushes their self that much further.
Someone who refuses to give in to the pain.
Someone who works harder than anyone else when nobody is looking.
~Victoria Leann
She is a monster. Face of determination.
DL – 185 x 10
564 Ab mat with Tia, Nikol, Amy
DL: 165×5/ 170×5
DL – 175 x 5/180 x 5
DL 445
DL 415
428 sit ups with Heath, Keith Wood, and Tracy
245 x 10
409 w/ John Hall, Zack O., Josh, Joel
Dead lift: 155 x 10 rounds
WOD: 315 sit ups ( i think!!) w/ Kara, Miranda, Kev & me
Preston, Eddie, Chris, Rod (422)
Deadlift 245
Deadlift 185 lbs 10 rounds
DL 315×2,335,355×6
DL 200×9/205
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