130121 Monday

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Warm Up

:15 Jumping Jack

:15 Squat

:15 MC

:15 Jump Squat

4 Rounds

Running Drills

:15 Plank

:15 Superman

:15 Side Plank – L

:15 Side Plank – R

4 Rounds

 

WOD

P1/P2
SQT 2-­‐20 x 2

PushUp1-­‐10×1

Box Jump: 2-­‐20×2

Ring Row 1-­‐10 x 1

For Time

 

Strength

5 Pull ups (Strict)

5 Dips(Strict)

5 Rounds

Nick

Nick

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Congrats to our Coach Eric Bartlett for placing 3rd at The 2012 CrossFit Games, Masters Division ages 45 - 49yrs.

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