Friday – 130712

Dukes - Before and After

Dukes on Dukes – with a Short Story

Warmup

Crossfit Warmup
3 Rounds of 10

Strength

Push Press
3×3

WOD

18 min AMRAP

5 x Box Jumps (30/24)
10 x R. KBS (70/53)
200m Run

Jesse – 10+1

Tim – 9 (minus 1 step)

Ten minutes into the workout…

Jesse: “Man, those kettlebell swings are getting heavier.”
Tim: “Man, those 200m runs are getting longer.”
Henry: “NA-NA-NA-SSSSSSSSS!!!!”

One Comment on “Friday – 130712

  1. dukes-you are amazing! this has taken a huge commitment and dedication. I will always have diet dr. pepper for you!

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