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For time: 15 Deadlifts 225 lbs 50 Pull-ups 12 Deadlifts 225 lbs 40 Pull-ups 9 Deadlifts 225 lbs 30 Pull-ups 6 Deadlifts 225 lbs 20 Pull-ups 3 Deadlifts 225 lbs 10 Pull-ups Post total time.
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Crossfit Wichita and Blackhawk are all about "back to basics" fitness, and after the first workout, it is immediately obvious what a waste of time and money the big box gyms are. After a few months, I was unstoppable. - Kim Smith
bhfitwichita: I subscribed to 800GOGUARD's channel on YouTube. http://www.youtube.com/user/800GOGUARD?feature=autoshare
More Articles...
Double Unders, Back Extensions - 2010-09-09
Clean and Jerk, GHD Sit-Up - 2010-09-08
Deadlift 3-3-3-3-3 - 2010-09-07
Lunge, Broad Jump, Run - 2010-09-06
Walk On Hands, Handstand Holds, Handstand Push-ups - 2010-09-03
Runs, GHD Sit-ups, GHD Hip Extensions - 2010-09-02
Muscle-Ups and Squats
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