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Tuesday November 18th 2014

Main – CrossFit Group WOD

Hi everyone. I’m back today! Hoping to see you as many of you as possible. Training for 2015 starts today, I’ll be hopping in the 11AM class. (I really don’t do much more than Group Classes to prepare for these things)

Ty has cooked up a good 2-round WOD today. Classic, hand-crafted movements to build the tank. Don’t dawdle on the run or row, that’s where the time will be at.

And Christmas is just around the corner. For the past few years we have had a Christmas dinner and this year will be no different. Stay tuned for more details!

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
Followed by:

3 Rounds

10 Toe Drags (We’ll show you)

10 Glute Bridges

5 Strict Pullups/Rows

Bench Press (4-4-4-4 (per leg))

Weighted Pull-ups (4-4-4-4)

11182014 Run/KBs/PushUps/T2B/PullUps (Time)

2 Rounds

Run/Row 800m

30 KBS (50/35)

25 Pushups

20 Toes to Bar

15 Pullups

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