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By 10/19/2010No Comments


Warm Up

3 Rounds NFT (not for time)

10 Walking Lunge Steps

10 Push Ups

10 Pull Ups

100 Meter Run

Strength Work

100 Russian Kettlebell Swings for time  72M/53W
100 Kettlebell Snatch 53/35 (goal under 5 min)

Conditioning Work
AMRAP in 20 Mins
30 Double Unders
100 Meter Sprint

Warm Down

Stretching / Mobility (5 minutes)



You can go to Mobility WOD with Kelly who is coming out to CrossFit Affliction on Jan 8, 2010 and CrossFit Ft Lauderdale Jan 9, 2010 for a Mobility Cert.