Friday, November 30, 2012
A WEEK W/OUT SQUATS? NOT
Warm Ups: 400 m run, 2 rounds of Cindy
Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3
WOD
Front Squat 5. 5. 5. 5
ab roll out s x 10-12
rest 90 sec
Run 1200 m
20 oh walking lunges steps 45#/25#
30 burpees
For time
Post 5 rm fs and time for score
Happy Birthday to Babita & Damien. Babita--where were you? Don't think we'll forget you. . .
Damien's finisher 1 rope climb, 9 dead hang pull ups, 8 30 lb manmakers, 2 50 meter buddy carries.
A WEEK W/OUT SQUATS? NOT
Warm Ups: 400 m run, 2 rounds of Cindy
Skill Focus: Front Squat & review technique of ab roll out
2 x 5, 1x 3
WOD
Front Squat 5. 5. 5. 5
ab roll out s x 10-12
rest 90 sec
Run 1200 m
20 oh walking lunges steps 45#/25#
30 burpees
For time
Post 5 rm fs and time for score
Happy Birthday to Babita & Damien. Babita--where were you? Don't think we'll forget you. . .
Damien's finisher 1 rope climb, 9 dead hang pull ups, 8 30 lb manmakers, 2 50 meter buddy carries.
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TOUGH MUDDER !!!!
Good luck to the CrossFit Jaguar Tough Mudder team! Be proud Beasts & SheBeasts as you show off your all around strength, stamina, mental grit, and camaraderie !!!!
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