130131 Thursday

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Warm Up

:15 Jumping Jack

:15 Squat

:15 MC

:15 Jump Squat

4 Rounds

Then

Running Drills

Then

:15 Plank

:15 Superman

:15 Side Plank–L

:15 Side Plank –R

4 Rounds

 

WOD

Buy-In: 30 Burpees

10 Dips

10 Pull Ups

7 Rounds For Time

 

Strength Development

12 KB Swings- Heavy

EMOTM 10min

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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