* HAPPY BIRTHDAY TO TOMMY "OG" MAHONEY. "OG" = OLD GUY!!! HOPE YOU HAD A GREAT ONE PAL.
- THE SILENT ASSASSIN ANDY! KID IS DOWN 18# IN 3 MONTHS AND HAS ACCOMPLISHED SO MUCH IN HIS SHORT TIME WITH US, INCLUDING HIS FIRST CROSSFIT OPEN WODS! STAY TUNED FOR MORE TO COME!
WARM-UP
2 MIN DOUBLE UNDERS
*WE REALLY NEED TO START GETTING BETTER AT THESE. IF LESS THAN 20 DOUBLES - EVERY REP UNDER 20 YOU OWE A BURPEE!
2 ROUNDS
15-20 WALLBALLS
5-15 T2B
THEN
REVIEW AND DRILL HANG CLEAN
STRENGTH
HANG CLEAN 5X3@90%
WOD
5 ROUNDS
5 HANG CLEANS (185/115)
10 BURPEE BOX JUMPS UP AND OVER (30/24)
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| RESULTS FROM 4/8/13 |
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| RESULTS FROM COMPETITOR 4/8/13 |
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| ELEMENTS 4 RESULTS! |
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