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TODAY'S WORKOUT

11.03.2014

11/3/2014

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CONGRATULATIONS AND GREAT JOB TO BOTH KWESI AND ERIC!  THEY BOTH COMPETED IN CROSSFIT BY THE SEA'S SHOWDOWN AND DID PHENOMENALLY.  YOU GUYS MADE YOUR COACHES VERY PROUD!!

WARMUP
1) 30' HIGH KNEE STRETCH
30' QUAD STRETCH
30' TOE PULLS
30' WALKING LUNGE
10 SCORPION
2A)2X10 BAND PULL-APARTS
2B)2X5 BANDED GLUTE WALK (F/B/R/L)


FITNESS
1)3X5 SQUAT (ADD 5 LBS.)
2)5X3 3 POSITION SNATCH
3A)2X3 BOX JUMP, AHAP
3B)2XMAX STRICT PULL UPS OR RING ROWS

PERFORMANCE
1)5X1 3 POSITION SNATCH
2)4X3 FRONT SQUAT @ 70
3A)2X5 RUNNING BOX JUMP - AHAP, SETS ACROSS
3B)2X8 WIDE GRIP PULLUP


WOD (Your name here if you improve the most when we do it again at the end of the month)
10 MINUTE AMRAP @ 95/65
5 POWER SNATCHES (TOUCH AND GO)
7 OVERHEAD SQUATS
9 PUSH PRESSES


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  • Home
  • GETTING STARTED
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    • Drop-In Policy
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  • Daily