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W.O.D. Friday 4-5-2013

"Strengthen Your Brothers"

W.O.D. Friday 4-5-2013

Hey now, hey now, the Grady’s back!

Today is your last chance at a judged CrossFit Open WOD 13.5. We will be in Asheville for the competition. Sterling and Rich are going as individuals Saturday and we have three teams Sunday.

If you are not doin the open WOD then you have some skill and stretching.

5 minutes of double unders
2 min banded stretching
3 min wallballs
2 min banded stretching
1 min burpees
1 min wrist stretches

Then perform 3 laps in house of bear crawl.

Next week we will be back to normal programming getting faster and stronger. Come out and support your fellow CrossFitters in Asheville. Saturday night we will watch Murph the Protector.

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Comments: 1

  1. terry says:

    This workout was a very good warm-up for 13.5 Jama was spot-on that it would do nothing but help. Thanks Coach!

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