Dragon CrossFit - Fire Breathing Fitness

11/04/2011

GWENNO!! WOD

Its that Time to embrace and reward members of Dragon CrossFit and no better way than doing our first Memeber of the Month Workout.

DC Brings you GWENNO

20minute Amrap

1 Thruster @ 90% 1RM

9 Pull Ups

7 Lunges

6 Ring Dips

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7 comments:

Matt said...: 9 rounds 1 Thruster 9 pull ups
60kg
Green Ban Pull Ups
Red band ring dips

"one ripped hand"; 11 April 2011 at 09:45
Sue JP said...: 10 rounds 5 pull ups

30kg
purple band pull up
green band ring dips

: ); 11 April 2011 at 10:52
Gareth Potter said...: 10 rounds 1 thruster
50kg
green pull ups
purple ring dips; 11 April 2011 at 11:00
Jo said...: 10 rounds
30kg
Green band pull ups
purple band ring dips; 11 April 2011 at 20:53
Anonymous said...: DAN

@ 55kg 11 rd's + 1 ring dip

Ouch.; 11 April 2011 at 21:09
Rob said...: 9 rounds. 50KG, Purple Band Ring Dip; 11 April 2011 at 22:08
Sarah said...: 7 rounds + thruster + pulls ups + squats + 3 ring dips

30kg
blue band pull ups
green band ring dips

Nice work out Gwenno!!; 12 April 2011 at 00:15

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