Friday 1-11-13

 In WODs

Warm Up

Hip and Shoulder Mobility

Squat Therapy

Skill

Clean

Thruster

WOD

“Bear Complex”

7 Rounds of 7 Unbroken Reps for Load

Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

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CF Teens

Warm Up

CrossFit Warm Up 3×10

Squat (Wall Squat, Overhead Squat)

Strict Pull Up (Kipping Pull Up, Muscle Up Transition)

Push Up (Ring Dip, Handstand Push Up)

Ab Mat Sit Up

Super Mans

Samson Stretch

Skill

Clean

Push Jerk

WOD

“DT”

5 Rounds for Time:

12 Deadlifts (155)

9 Hang Power Cleans (155)

6 Push Jerks (155)

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Travel WOD

21-15-9

V Ups

Push Ups

Squats

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