“tuesday 6.18.13”740249 190619841082263 1602424432 o-1

Warm-up:

          20 push-ups / 20 sit ups/ 10 push-ups / 10 sit-ups

Skill:

           pull-ups/muscle ups

Strength:

        12 otm

        odd:4 muscle ups or ring rows

        even: 10 diamond push-ups

       

WOD:

         15 pull-ups

         25 kbs or rkb swings

         15 pull-ups

         35 v-ups

         15 pull-ups

         25 kbs or rkb swings

         15 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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