Tuesday, March 12, 2013

 Great job everyone on yesterday's pull-up practice and WOD!!!
Let's really concentrate today on hitting some solid Split Jerks!! 

Here's a couple of pics from G-man's early years when he began switching over to CrossFit!!
Arm/Leg Swings
400m Run
2 rounds of:
10 Back Extensions (empty bar)
10 GHD Sit-ups
10 Shoulder Press (empty bar) 
20 DU's

MOD
Split Jerk Practice (15:00 cap)
Work on foot speed and pushing yourself down instead of the bar up.

WOD
"Gavin"
15:00 AMRAP of:
  3 Ground to Overhead 135/93#
10 Toes thru Rings
  9 Box Jumps 24/20"

Optional Cashout
Max DU's in 1:00
Rest 2:00
Then Max DU's in 1:00 trying to beat your first number

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