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Workout Saturday November 9th, 2013
“Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds.”
– Theodore Roosevelt
Running group will be meeting at Granada park to run the canals at 8am. Exercizers will be doing CrossFit shit at the dojo at 8am. Do not show up at the park doing cross fit sheyit. Because people will think you’re weird.
Three Sets Not For Time
A1. Goblet Squat X 10 Reps
A2. KB Swing X 10 + KB Snatch X 2 Each Arm
A3. Empty Bar Thruster X 5 Reps – Move Fast
B. Every 2 Mins For 8 Mins Front Squat X 3 Reps – Add Weight Each Set
Two Sets Of
Thruster (95#/65#) X 5 Reps
Row 250 m; Rest 2 Mins
Ground To Overhead (135#/95#) X 5 Reps
AD X 30 Seconds; Rest 2 Mins