/var/www/html/wp-content/themes/Divi/single.php Thursday July 14,2011 | Spartan CrossFit

CONGRATS to Eric and Pat on their first bar muscleups tonight, and Julie and Victor on their kipping pullups, and Caity on her PR 175lb Deadlift!!! NO 9 am class today! I have to take my car in to get fixed in the morning. Text me if you were planning an AM wod today and we’ll work it out!

Warm up: run 400 meters, 15 back extensions, 300 meters, 15 sit ups, 200 meters 15 med ball cleans, 100meters, 15 sledge strikes

5 rounds For time:
10 Box jump, 24 inch box
10 Jumping pull-ups
10 Kettlebell swings, 1 pood
10 walking lunge
10 Knees to elbows
10 Push press, 45 pounds
10 Back extensions
10 Wall ball shots, 20 pound ball
10 Burpees
10 Double unders

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