Tuesday, July 23, 2013

CrossFit Games Master's competition starts today and runs through Thursday!  I'm hoping Fortune Santos cracks the top 10 in the women's 40-44 group and I'm curious to see if Gord Mackinnon can pull a 3-peat in the men's 50-54 group.

Laurien loves the running WOD's!
Arm/Leg Swings
250m Row
3 rounds of:
5 Push-ups
10 Wall Squats
15 Grasshoppers L&R=1

Front Squat (No Rack)
3-3-3-3-3 (3 sec pause 1st rep) (15:00 Cap)


For time:

30 Wall Balls
 15 Pull-ups
20 Wall Balls
 10 Pull-ups
10 Wall Balls
 5 Pull-ups
For Rx+ do Thrusters (65/45) & C2B Pull-ups.

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