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Tuesday, January 3, 2012

Wed. 1/4/12

Katy
Sarah

Rachel
Our girls are getting strong.  Rachel 17, Katy 15, Sarah 14 pull-ups . Matt also got his first muscle-up today, there are now 4 guys tied at 1 so someone needs to step and get 2. Congrats guys and gals.

Pre-wod challenge:
Throw the ball in the bucket go back 2 feet every try. 2 tries at each spot. Think Bozo the Clown. (Stupid but fun)

WOD:
with a partner do:
5 rounds of:
30 wall-balls (20/14)
30 sumo-deadlift high pulls (24/16kg kettle-bell)
30 box jumps (24/20)

You may switch as often as possible, one person does work while the other person does one split squat jump for every rep.

posted by Timberwolf CrossFit @ 8:27 PM   0 Comments

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