thursday 11.1


Skill:

           weighted pull-ups

Strength:

weighted c2b pull-ups: 3rm 


1mile run

       

WOD:

         3 rounds (:45on :15off)

         box jumps (30/24)

         renegade rows

         pull-ups



“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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