July 3, 2014

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Happy Birthday Jamie D, George L, Vanessa P and Jacob W!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 12 Minute AMRAP
“Bubbles”
10 Burpees
25 Double Unders

CrossFit Prep
Lifts: Strict Press, Push Press, Push Jerk, Split Jerk

Skills: Handstand Push Ups, Ring Dips

CrossFit Endurance
WOD: Partner WOD for Time
1 Mile Run
1,000m Row
1 Mile Run
50 Burpees
1 Mile Run
200 Double Unders
*One one partner works at a time (even during runs). Partition accordingly to achieve fastest time.