130222 Friday

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Warm Up

500m Row

30/20/30

 

STRENGTH

20mins to Est 1 Rep Max Clean- That means SQUAT!

 

WOD

*Prison Rules*

2 Power Snatches

Every :15 seconds

x16 intervals

Rx-155/105

 

Accessory Work

5 Strict Pull Ups

5 Dips-Strict

5 Rounds-Not For Time

 

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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