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Friday August 8, 2014

Main – CrossFit Group WOD

Happy 29th Birthday Matt Burton…ya baby-faced stud.

KB Warmup (No Measure)

– Orbits
– Figure 8s
– Russians
– Power Swings
– Single Hand
– Hand 2 Hand
– Goblet Squat
– Squat Holds

Super Slow (No Measure)

3 Rounds of:
3 super slow pushups
3 super slow air squats
3 super slow pullups

then 10 Minutes to prepare for the WOD

08082014 (Time)

25 Shoulder to Overhead
50 Back Squats
75 KB Swings
200 Double-Unders

Rx: weights are listed, no racks
Scaled: reduce weight, russian KB swings, use rack if needed, 3 to 2 single to double under trade off. (300)

Cash-out: 1 mile jog (not included in wod time)

Rx: 115/85 53/35
Perf Int: 95/65 45/25
Fitness: 45-85/15-55 25-35/10-25
Rx+: 135/95 70/45

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