* HAPPY BIRTHDAY THE BEAST KRISTIN!!!!
(THATS A COMPLIMENT IN CROSSFIT TERMS!)
** THIS SATURDAY, DECEMBER 7TH WE WILL BE MOVING THE MATS OUT AND REPLACING THEM WITH NEW MATTING. WE WILL ALSO BE MOVING THE PULLUP BAR OFF THE WALL INTO THE MIDDLE OF THE GYM, TO ADD 4 MORE SQUAT RACKS, 13 MORE PULLUP STATIONS AND FREE UP BOTH WALLS. IF ANYONE IS AROUND AND WOULD LIKE TO HELP THAT WOULD BE GREAT. WE WILL PAY YOU WITH FOOD, BOOZE AND SEXUAL FAVORS FROM SEAN!
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| 8PM! |
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| 8PM! |
WARM-UP
400M RUN
30 SEC HS HOLD
REVIEW AND THEN DRILL 5 WALL CLIMBS
REVIEW AND DRILL HANG SQUAT SNATCH
STRENGTH
FIND 1RM HANG SQUAT SNATCH
WOD
5 ROUNDS
200M RUN
7 WALL CLIMBS (NOSE TO WALL)
* IF YOU CAN'T DO WALL CLIMBS OR YOU ARE LOSING YOUR MIDLINE AKA HYPEREXTENSION OF THE LOWER BACK YOU WILL BE DOING DEFICIT PUSHUPS. 25# PLATE UNDER EACH HAND!
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| RESULTS FROM 12/4/13 |
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| RESULTS FROM 12/4/13 |
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| 2014 PREP TEAM RESULTS! |
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