October 9, 2014

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Happy Birthday Nico! 

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 3 Rounds for Time
Run 800m
25 Burpees

CrossFit Prep
Lift: Squat Clean and Thruster

Skill: GHD and Deficit Push Up

CrossFit Endurance
Warm Up: Speed Drills

WOD: 3 Rounds for Time
1 Mile Run
50 Double Unders
1 Rope Climb
*Rest 3 Minutes Between Rounds.

Incendia Barbell
Hang squat clean 3-3-3-3-3
Push press 3-3-3-3-3
Overhead squat 3-3-3-3-3