Raise a Glass For #ChampagneFriday

Because life is better with bubbles.

Jessie, Lucy, and Dorian

We hope you guys had a great holiday full of family, friends, food, and fun!

Now it's time to get back to work.

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WOD

A.
tabata front squats, 61/45kg

B.
"LYNNE"
5 rounds for max total reps:
bench press, BW/.7BW
pullups

C.
tabata front squat, 45/30kg

Post scores to whiteboard!

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Most, Most, Most: Safety vs Intensity - CrossFit Journal

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Handstand Running

Notice how tight Adam stays throughout the movement. Ideally the legs stay tight and the hands move fast and deliberately.

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WOD

establish within 20 minutes:
hang squat clean 1RM

then

tabata front squats, 45/30kg

rest 10 seconds then

as many rounds as possible in 5 minutes
20 shoulder touches
20 double unders

Post results to whiteboard.

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When Paleo and Inov-8's Are Bad For You - Breaking Muscle

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