Friday 3-29-13

 In WODs

Warm Up

CrossFit Warm Up

Skills

Clean & Jerk

WOD

EMOTM for 20 minutes

Even minutes – 3 Clean and Jerks at a light weight.  Add 5 lbs every other round.

Odd minutes – 5 Toes to Bar

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13.4 Open WOD

7 minute ladder

3 Clean and Jerks (135/95)

3 Toes to Bar

6 Clean and Jerks (135/95)

6 Toes to Bar

continue adding 3s until time is up

After Party

Goat work

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CF Teens

Same as regular class

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Travel WOD

7 Rounds

10 Burpees

30 sec handstand

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Mobility WOD

Watch, absorb, and act – http://www.mobilitywod.com/2013/03/cf-open-strategy-and-gaming-for-13-4.html

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