wednesday 3.20.13


IMG 0163

Warm-up:

          ten laps around gym

Skill:

           hollow rock / superman

Strength:

        hollow rock: 4x20

        superman: 4x20 (hold 2 sec)

WOD:

         12 OTM

         odd: 4 burpees + 10 push-ups

         even: 4 burpees + 10 RKB Swings (53/35)

“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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