friday 3.15.13

IMG 2559 copy







Skill:

           hanging leg raise

warm-up:

3 rnds

5 burpees

10 air squats


Strength:

       10 otm

       5 back squats @65% off floor

       8 db row

WOD:

         9 amrap

         3-6-9-12-15-18...

         front squats (95/65)

         bar facing burpees



“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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