monday 10.15

T minus 1 month 'til go time!

IMG 1881Skill:

           back squat how to bail

Strength:

        back squat: heavy 1

        pull-up: heavy 2


        500m row M.E.

WOD:

      a)  3 amrap

          burpee pull-up


      b) 5 otm 100m runs

     

     

         



“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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