“thursday 1.2.14”

56 days away!!!!!

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http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

Warm-up:

          3x 10 YTI's + 10 push-ups

Skill:

           kroc row

Strength:

        front squat: 5x75%/ 3x85%/ 1+x95% (all off 90%) 

        Kroc rows: 3x20

WOD:

          

         4 rounds

         15 ring dips

         20total  walking lunges (kb 70/53)

   then

         50 ring rows  

"Movement is a medicine for creating change in a person's physical, emotional, and mental states. "

-Carol Welch


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