“wednesday 6.5.13”525385 258798914264355 1830674251 n

Warm-up:

          2x 10 front squat (50/35) 8 broaqd jumps (6/4)

Skill:

           squat clean work

Strength:

        1)front squat: 4x2 @90%

        2)lunges: 4x8 each

WOD:

         4 rounds

         20 med ball squat clean (50/35)

         20 burpee

“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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