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August 6, 2013

5
Aug

August 6, 2013

QOD: Question of the Day

If you could have a CrossFit WOD named after you, what would it be?

mikayla
Mikayla

Workout of the Day
5×1 3-position clean (full) high hang, hang, floor DEMO VIDEO (note, you can take more time to reset at each starting position)

5×1 split jerk @ 75-85% DEMO VIDEO

10 minute AMRAP of –
30 double-unders
20 wall balls 20/14
10 Handstand push-ups

18 Responses

  1. Attila

    Buy-in:
    Conquer the Balkans

    …then,

    1 yr AMRAP:
    Plunder and pillage Roman Gaul

    Dying of internal hemorrhaging is a No Rep.

  2. kristi

    The Dirty Thirty
    (must be done while listening to Pitbull, Ke$ha, and Old School Booty music)

    800 m run then:
    30 deadlifts 225/155
    30 push press 95/65
    30 air squats
    30 pull ups
    30 handstand push ups
    30 kettlebell swings 55/35
    30 sit ups
    30 overhead squats 95/65
    30 ft. handstand walk
    then 800 m run

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