WOD – 140912 – “Pick Your Own Poison”

General Warm Up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

7 X 3 Tall Snatch – Barbell only, speed is the focus

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

It’s time to take it to the next level WMCF!  You train hard week in and week out.  You’ve become squat monsters.  Your fitness is getting better than you ever thought it could be.  But guess what?  There’s another level, another gear we can drive in.  It’s time to push ourselves as hard in the kitchen as we do in the gym!

Join us in the Lurong Paleo Challenge and discover a new you in just 8 short weeks!  For more info contact either Sol, Raydan, or Kate Dimmitt on Facebook.  To get registered follow this link: http://www.lurongliving.com/challenge

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