“friday 2.21.14”

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Warm-up:

          3 rounds/ 10 push-ups+10 jump squats + 2 wall walks

Skill:

           muscle ups / transitions

Strength:

        kroc row:3x20

        strict pull-ups: 3x8

WOD:

         4 rounds 

         5 muscle ups or 10 ring rows

         10 burpee box jumps (24/20)



         


“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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