“thursday 3.13.14”

 

IMG 3147

Warm-up:

          20 rev band flys + 10 ring rows + 10 push-ups x3

Skill:

           Skill Set

Strength:

chin-ups: 3xME        

bounding:5x5 (start low and build) be quick of the ground, no pause

WOD:

         4 rounds

         20 rkbs (70/53)

         20 BW lunges (total)

         15 sit-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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