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Posted by on Oct 11, 2012 in Crossfit, Lifting and Crossfit, Olympic Lifts, Strength Training, WOD

Outlaw Way – 121003

Outlaw Way – 121003


This morning I woke up feeling like I’d been run over. Monday’s and Tuesday’s following the Outlaw Way are crushing, mind and body. Wednesday’s tend to be a lighter, slower paced day. I was glad to have it. P.S. That photo is months old, don’t judge me. I’m still getting a hold on this whole having content to blog with thing…

WOD # 121003
1) 10×1 Vertical snatch off high blocks (hip) 125

10×1 Vertical clean off high blocks (hip) 205

2a) 3×5 Split Shoulder Press 95 Rest 30sec
3xME UB Pullups (8,8,7) Rest 30sec
2b) 3×10 Bulgarian Split Squat (Front Rack) 95 Rest 30sec
3×10 GH Raises Rest 30sec

I didn’t include my warmup sets in here, for simplicity. I probably could’ve pushed the pullups for higher reps but I have a tender left elbow that had my mind preoccupied. Today was my first day using my reheband knee wraps – it was a heavenly experience, my knees usually roar during cleans; today it was down to a mild “meep.”

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