Thursday, November 21, 2013

Friday 22NOV2013

Mobilize to Stay Alive



Skills

5 Skin the Cat or Ring Dip Holds
15 T2B


Strength


Front Squat

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM


WOD

12-9-6

MU or Pull ups and Ring Dips
Front Squats @ 185/95

Bar from the Ground


Scale as Appropriate
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2 comments:

  1. pattonj18November 22, 2013 at 2:15 PM

    Did some crazy work at crossfitpisgah.com this morning.
    6x2 on rack jerk. 85-135. Stalled at 135.
    WOD
    7min amrap
    5 30" box jump

    ReplyDelete
    Replies
    1. pattonj18November 22, 2013 at 2:20 PM

      iPad is going crazy-
      (Cont)
      5 burpees
      5Oh squats

      2min break

      7min Amrap
      5c2b
      5 man makers
      5 burpee broad jump

      Should have puked

      Delete

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