Thursday August 14, 2014

Happy Birthday Crystal!!!

Well everyone make sure you give her a hard time and ask lots of questions on how to do the movements and pretty much just be a pain in her side.  Just Kidding... that's my job.



500m Row Sprint for time (do whenever 1 is available)

Overhead Squats 3-3-3

recovery: TC core exercise 

WOD "Crystal"

5e Alt. Pistols 

Walking Lunge Lap w/ Sandbag (zercher)

20 Pullups

10 Toes to Bar

5 rounds for time (20' CAP)

note: every incomplete rep in the 20' CAP adds a second onto your WOD time final score

~ at end of 20' CAP everyone begins a max time plank hold


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