friday 082412

IMG 1289Skill:

           pull-up

Strength:

        pull-up:3x6

        band rev fly: 3x15 

WOD:

         15 hspu (45's/25's)

         4 wall walks

         25 pull-ups

         4 wall walks

         35 push-ups

         4 wall walks

         25 pull-ups

         4 wall walks

         15 hspu

         



“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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