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Monday Wear long socks/pants..Rope Climb! 530am, 630am, 730am, noon classes..... ALL Evening classes canceled. Sign Up on MindBody. If you are not signed up 30 minutes before class, there may not be a coach there. Also, please cancel your name out if you do not intend on coming. The 530 am coach might give you 1000 burpees if you sign up and don't show up. Warm Up: (20 mins) 2-3 rounds 2 rope climbs (adv)/ 10 towel jumps (beg) 10 high box jumps 6 shoulder touches (adv)/20 sec HS hold (beg) 1 max HS walk (adv)/ 1 Free standing headstand or frog stand (beg) 10 fast pulls on rower Strength: Back Squat 5-5-5 If last week was successful, add 5-10 lbs. WOD: Crossfit Games Sectional WOD 11.6 7 Minute Amrap 3 Thrusters 100lb/65lb 3 CTB pullups 6 Thrusters 6 CTB pullups 9 Thrusters 9 CTB Pullups 12 Thrusters 12 CTB Pullups 15 Thrusters 15 CTB Pullups 18 Thrusters 18 CTB Pullups 21 Thrusters 21 CTB Pullups etc...... count total reps                        
Eric
2/19/2012 05:19:11 am
I will hunt you down and make sure you do all 1000 burpees! Or whatever you hate doing :) Comments are closed.
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