“wacky-wednesday 7.31.13”

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Warm-up:

          3rnds: 15 rev band fly/ 1 bear crawl/ 1 crab walk

Skill:

           bear crawl/ crab walk

Strength:

        front squat: 4x5@85%

WOD:

         15 amrap

         run (shed)

         ME RKB swings (70/53)

         10 tuck jumps

“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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