13 January 15

leah split jerk
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Chad Wesley Smith 226kg/500# Back Squat x 22 reps @ OCT Throwdown (Video)
 
Official release details for Nike Metcon 1 CrossFit shoe
 
Chocolate Chip Espresso Banana Bread Muffins
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

7 Rounds:
Row 1 minute, Rest 1 minute
 
Track total meters rowed every round. Score is cumulative total meters rowed
 

LII Strength:

Intermediate Template
 

LII Conditioning:

Every minute on the minute:
Minute 1: 5 Burpees + 1 Front Squat
Minute 2: 5 Burpees + 2 Front Squats
Minute 3: 5 Burpees + 3 Front Squats
Continue until you cannot complete all reps within the minute
 
Rx: M – 135 lbs, F – 93 lbs
 

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