Wednesday 2-13-13

 In WODs

Warm Up

TABATA Plate Push

Skill

Front Squat

Back Squat

WOD

Front Squat 4×4

Back Squat 4×4

After Party

Gymnastics Play

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CF Teens

Warm Up

CrossFit Warm Up 3×10

WOD

Part I.  EMOTM for 15 min.

3 Position Clean (50% of max)

Increase by 5 pounds every 5  minutes

Part II.

10 Rounds

10 Cal Row

10 Burpees

:30 Second Rest

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Travel WOD

5 Rounds:

10 Dead Bugs

20 Squats

10 Push Ups

20 Second Plank

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