Tuesday, September 3, 2013

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Labor Day BBQ New Space Celebration

Announcements:
– Whole30 challenge make-up meeting tonight at 6:30pm. Contact Sarah at Sarah@crossfitsocal.com for info
– Paleo treats now available $5 each in white freezer
-Greensplease smoothies (www.greensplease.com) are available to sample and purchase at the gym.

Today’s Workout:

Skill: junk yard dog, Burgener warmup, skill transfer for jerk

Lift: Every minute on the minute for 9 minutes: push jerk @ 75% of 1RM

WOD: Ascending ladder 1,2,3,4 of:
KB push press *,**,***
* each ladder increase, is seperated by a kb snatch
** finish one arm at a time
*** one arm is done when the ladder is broken
then,
5 rounds for time of:
8 ring row
6 clap pushups

Level 4: 2/1.5 pood
Level 3: 1.5/1 pood
Level 2: 1.5/1 pood, standard pushups
Level 1: 1 pood, 3 rounds: standard pushups

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