Bring a friend day!!!

Warm Up

Cone Drills and Lunge Tag

Wod

Teams of two

15 minute amrap relay of

Farmers Walk, 100ft

Sprint, 100ft

5 Burpees

Below is the way today’s class will be taught

and now, 3 completely unrelated links

Mother first, athlete second – Tonya Wagner

From Crunches to Climax” by Emily Beers, CrossFit Journal article [pdf]

Oly Analysis: Chad Vaughn Snatch” with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]

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