“wednesday 7.24.13”IMG 1101

Warm-up:

          3 rounds: 5 ttb/10 tuck jumps/3 burpees

Skill:

           GHD back extension

Strength:

        levers: 5x4

        ghd back extension: 2x10

WOD:

         3 rounds (4on 1off)

         10 box jumps (24/20)

         10 sdhp kb (53/35)

         8 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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