“monday 5.12.14”

 

Warm-up:

          shoulder mobility + dynamic

Skill:

           ttb

Strength:

1) back squat : 3x10 @70%

2) push jerk: heavy 3

Fitness (9am)

1) back squat: 3 x10 @ 70%

2) strict pull-ups: 3x5 

WOD:

2 rounds 

10 c+j (135/95)

15 t2b

10 c2b

Fitness

3 rounds

15 s2oh (light)

15 sit-ups

10 jumping pull-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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