wednesday 10.24

IMG 1966Skill:

           front squat

Strength:

        front squat: 5rm 

WOD:

Lurong Challenge WOD 4      

12 amrap

         30 burpee box jumps (30/24)

         30 ohs (115/80)

         30 t2b

         10 muscle ups

 

scaled: 30 burpee box jumps (20/16)

           30 ohs (45/30)

           60 ab mat sit-ups

                                                                40 pull-ups

                                                                40 dips

   



“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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