“friday 8.23.13”581927 663089367005 68775088 n
















I am extremely excited for this weekend. I get to golf with my best friends today, drink all day Saturday,

and sleep in Sunday! Oh ya and the Monaco clan will be officially welcoming Emmy to the family. See everyone

Monday.


Warm-up:

          15 banded good mornings/ 10 broad jumps/ 10 superman/ 15 hollow rocks x 2

Skill:

           dl/kb swing

Strength:

        deadlift: 1rm

WOD:

         6 amrap

         ME kb swings (70/53)

         3 burpees everytime you stop


“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


Don't Forget To Comment!


ATHLETE PERFORMANCE

Get the best in CrossFit performance gear at the CrossFit Store

BKAthletics

CrossFit Login



Like Us On FaceBook

Our Friends

You are here:   HomeTHE WODfriday 8.23.13

Contact Us