Work Out Of the Day!

VOD 

“For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,”- Philippians 1:29

 PAUL IS BACK ON THE SCHEDULE!

CROSSFIT WARM-UP

CROSSFIT HQ REST DAY

 COME IN AND WORK ON YOUR LEVEL 1 REQUIRMENTS.

WILL SLOAN HAVING A SIT DOWN  AFTER BARBARA

OLY WOD

Wednesday March 26 2008

• Back squat – 80% x 2 x 5
• Snatch pull – 95% (of snatch) x 2 x 3
• Rack jerk – heavy single; drop 25% for 2 doubles

3 rounds for time of:
5 Sandbag Zercher cleans – 40% BW
25 Kipping pull-ups
24 KB cross-chops – 25% BW

Post numbers and questions to comments.

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Just wear weightlifting shoes. Don’t fight it. Gear of the game