Wednesday 06-26-13

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IMG_1207

Warm Up

CrossFit Warm Up 3X15

 SKILL

Muscle Ups

WOD

AMRAP 5 Minute:

75 Wall balls

Then as many Muscle Ups in the remaining time

 After Bash

Mandatory Group Mobility – Shoulder Care

Subscap smash Mwod:
http://www.youtube.com/watch?v=XwYPajXfx4A

Endurance

Warm up: Overhead mobility and positional work

Skill: Overhead Squat

WOD:  15 Min AMRAP 10 OHS (95/65) 20 Ab Mat Sit Ups 30 Double Unders

After bash: spend 10 min hitting lats and thoracic spine

Recover

Travel

WOD:

AMRAP 5 Minute: 75 Thrusters (15/10lb)

AMRAP Pull Ups in remaining time

Recover

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