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Saturday 130216

15
Feb

Saturday 130216

Hope for Kenya.  With the help of all of you and other affiliates around the world, CrossFit is raising money to bring change to Mombasa, Kenya by building schools for children and wells to provide clean drinking water.

Please take the time to check out the website http://kenya.crossfit.com/ and donate to this great cause.

Strength/Skill:
Warm up:3 Sets:

  • :20 Flutter Kicks
  • :20 Superman
  • :20 Hollow Rocker
  • :20 Superman Rockers

Strength:

4 Sets:

  • Close Grip Bench Press x 5 @20X1 (2 sec down, 0 pause, Explode up, 1 sec hold)
  • Shuttle Run (5 yrds, 10 yrds , 15 yrds) x 3

Skill:

 

WOD:
“Hope for Kenya”AMRAP in 12 Minutes:

  • 50 Air Squats
  • 30 Push Ups
  • 15 Pull Ups
Additional:
  • Mobility

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