09-19-2013

Warm up

Animal Warmup

Bear Crawl

Crab Walk

Frog Jump

Duck Walk

Inch-Worm

Skill

L-Sit Work

Tuck Knee/ One Leg/Rx

Strength

Dead Lift (+5lbs)

6 @ 70%

5 @ 75%

4 @ 80%

2 @ 85

2 @ 85%

WOD

10 Min AMRAP

10 Shoulder to overhead 115/75

10 Deadlift  115/75

15 Box jumps, 24/20

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