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CrossFit Coquitlam March 5 2013

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CrossFit Teens with the PoCo Pirates.

OK. Today is your very last day to get registered for the CrossFit Games 2013 Opens. The WOD gets announced tomorrow around 2PM. What’s going to be? I like the way Darnell Sanders of the Cleveland Brown’s is calling it:

Warmup – 3 Rounds or 10 minutes of:
10 Roll to a pistol (Or 10 Candlesticks)
10 Lateral Push-ups

Strength
Shoulder Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD
??????
rest 3 minutes
??????
rest 2 minutes
??????
rest 1 minute
??????
Time!

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