“tuesday 1.7.13”

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Warm-up:

          3 rounds 5 snatches w bar 5 push-ups 3 pull-ups

Skill:

           snatch

Strength:

       10 min

        dh pull-up: 5rm w/db 

WOD:

         8 amrap

         4 muscle ups

         10 box jumps (30/24)

    

rest 8 min

 

         8 amrap

         10 snatches (95/65)

         10 push-ups

“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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