Thursday 8.22.13

For time:

5-10-15-20-25 reps of:
Wall Balls (20/14)
25-20-15-10-5 reps of:
KB Swings (53/35)

1) Bench Press 10-5-10-5-10

2) 3 x 30 second Static Dip Hold + Max reps Bar Dips (Rest 3 minutes between sets)

CFM Theme Song-Video

Speed In The Oly Lifts With Mike Burgener-Video

Why I Haven’t Taught You To Kip-CrossFit 21

“When you’re experimenting, you have to try so many things before you choose what you want, that you may go days getting nothing but exhaustion.  And here is the reward for perseverance:  The higher up you go, the more mistakes you are allowed.  Right at the top, if you make enough of them, it’s considered to be your style.”~Fred Astaire

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