friday 3.1.13


IMG 0252

















Skill:

           muscle ups 


Warm-up:

 suicides: 6',12',18',24'x3

        10 otm

        odd: 5 muscle ups

        even:25 air squats

WOD:

         airdyne: 3x :30 ME rest as needed

        row: 4x200m ME rest a needed

        



“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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