Warm-Up:
500m Row
Shoulder Roll Out
EMOM for 10 Min:
Odd = 10 Burpees
Even = 10 Pull Ups
Burgener Warm-Up & Snatch Tech.
ISABEL
For Time:
30 Snatches (135#/95#)
OTM for 12:
Odd = 3-5 Muscle Ups
Even = 3-5 Squat Therapy
Ca$h Out = 50 Burpees
Feidt ~ 4:09 (@ 120#) / did 10 Pull Ups & 10 Bar Dips for MU
Oz ~ 3:29 (@95#)
tb ~ 3:40 / OTM = Done
VAL & E in Alaska
1 Mile Trail Warm Up
50 Burpees
5 Rnds:
60' OH Log Carry
5 Flights of Cliff Stairs
10 Burpees
Jacob in Italy
Hiked the Cinqua Terra Mountains...said it was awesome!
BTW ~ It was GREAT having Oz back in the mix for the WOD!!! Just fun to see the improvement and an extra body going after it!
It's coming...CFG 2013...
Who will it be?
Lindsey Valenzuela or Sam Briggs or someone new???
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