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Thursday 140102

1
Jan

Thursday 140102

Audrey, Josh, Kristi, and Zack (Sr.) showing all smiles at the Hangover Classic.

Essentials

Strength/Skill:
Warm up:

  • Agility Ladder

Strength:

5 Sets:

  • Bench Press x 5
  • Turkish Get Up x 3 ea.

Skill:

WOD:
21-15-9 For Time:

  • KB Swing
  • Burpee
  • Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Agility Ladder

Strength:

5 Sets:

  • Bench Press x 5
  • Turkish Get Up x 3 ea

Skill:

WOD:
21-15-9 For Time:

  • KB Swing 55/35
  • Burpee
  • Box Jump 24/20
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Agility Ladder

Strength:

3 Sets:

  • Shoulder Press x3 + Push Press x 5
  • High Box Jump x 1.1.1.1

Skill:

WOD:
21-15-9 For Time:

  • KB Swing 70/55
  • Burpee (Open Standards)
  • Box Jump 24/20
Additional:
  • 10 Minutes Mobility

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