“monday 8.5.13”1017355 281948538616059 275784389 n

Warm-up:

          dynamic + hip mobility

Skill:

          work on these hip/ ankle mobility movements before class.

Strength:

        back squat: 5x3 @90%

WOD:

         4 rounds

        400 m run

        20 front squat (135/95)

“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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