Friday 10.18.13

“Team WOD”

Teams of 2 complete as many rounds and reps as possible in 5 minutes each alternating between each partner of:

Power Snatches (115/80)
KB Overhead Walking Lunges
Sumo Deadlift High Pulls (115/80)
100 M Run (relay style)

Rest 1 minute between movments

Rx’d + (135/95)

1) 2 rounds of:

Max reps Pull Ups
Rest 2 minutes

Mobility For Your Goat-CrossFit Southie

Peaking And Training From Project Mayhem-Video

Environmental Changes Drive Your Habits-CrossFit Invictus

Their work will be shown for what it is, because the day will bring it to light.  It will be revealed with fire, and the fire will test the quality of each person’s work.  If what has been built survives, the builder will receive a reward.~1 Corinthians 3:13-14

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