Saturday, August 8, 2009

Monday, 10 August 2009

I would like to apologize to everyone for my delayed absence from the blog. I have no excuse for it, just lost touch with the world for awhile. Many thanks to everyone for the swift kick in the @&&. Moving on...

Strength:
Deadlift - 3 Rep Max

WOD:
Run 1 mile
- Two minutes of each:
- Row
- 30 pound Dumbbell thrusters
- 20 pound Medicine ball cleans
- Double-unders
- Pull-ups

The clock runs continuously for the 10 minutes after the run.

Post total time and total reps plus calories (from row) to comments.

4 comments:

FanBoy said...

Hi,

Where did you train in Bahrain? Or was it at a private military gym?

Cheers,

Tim

Garrote said...

Tim,

There are a few of us still doing CFBF at NSA Bahrain, we're in the base gym.

-Garrett

WOD
-1 mile run sub 7 min (I was so happy it was over i didn't look at the screen)
-Row 33 cals
-Thrusters 30ish
-Medicine ball cleans 32ish
-Double unders 60
-Pull ups 35
Good to have you back buddy, thanks for coming back hard too this one hurt.

Garrote said...

Opps

STRENGTH
- Deadlift 3rep max 385#

Anonymous said...

Good to hear from you finally! We missed your input. Keep up the good work and looking forward to your new "gym" in Hawaii! Aloha!

-GB