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May 30, 2013 – CrossFit Coquitlam

DSC_0219Just over a week before the Regionals take place. Stacey is working hard on those Muscle-Ups. (Stacey is Coach Ty’s sister. She got the looks. Ty got the…hmm…Ty got the ginger beard I guess)

Today’s Workout
Warmup
Three Rounds – Not for Time
Turkish GetUps – 3 per arm
Skin the Cats – 3
Bridge Up – 6 reps

Strength
Four sets of:
Kettlebell or Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
Ring Rows x 10 reps (The more vertical the cables, the more difficult. Put heels on a box for more difficulty)
Rest 90 seconds

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

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