Friday 3-1-13

Warm Up

Coach’s Choice

Skills

Over the Box Jump

Pull Up

KB Swing

WOD

5 Rounds:

10 Pull Ups

15 KB Swings (53/35)

20 Over the Box Jumps (24/20)

After Party

Sign Up for the Open

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CF Teens

5 Rep Max Deadlift

CF Class WOD

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Travel WOD

100 Push Ups

100 Situps

100 Squats

100 Burpees

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Mobility WOD

3 Rounds

2 minutes Lying Wall Groin Stretch (butt against the wall – split legs in a v)

2 minutes Frog Stretch (face down – knees wide – feet together – try to make pelvis hit floor)

2 minutes Couch stretch (face away from wall – toe and knee against wall)

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