tuesday 071712

IMG 1287Skill:

           push jerk


        press/push press/ push jerk x 5rm 


        4 rounds

       5 hspu (on plates no ab mat 45/25) 

       10 renegade rows (35/20) row/row/push-up=1rep 

    scaled options

    a) weights w/ ab mat

    b) no weights

    c) one ab mat

    d) hand stand hold me or :30 sec then 5 db presses heavy

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)

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