“wednesday 10.23.13”

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Mike D will be on "Cutthroat kitchen" this sunday @ 10pm! 


Warm-up:

          dynamic

Skill:

           triple jump/deadlift

Strength:

        max distance stationary triple jump: 5 attempts

        max distance broad jump: 5 attempts

WOD:

         3 rounds

         3min on 2min off 

         8 burpee bar hops (chest to floor only standard)

         8 deadlifts (155/105)

“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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