Third World Squat IN ACTION!

The always-inspiring, smile-inducing afternoon athlete Laura W is currently in Nepal doing some great work. She wanted to say hi and also show off the squat she's been practicing!

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PARTNER WOD for Deload Saturday 5/10

as many reps as possible in 20 minutes:
- 10 medicine ball situps
- 10 medicine ball slam ball
- 10 burpee box jumps
- 20 "wall ball"

You and your partner decide weight of dynamax medicine ball (8/14/20#) and box height (12/20/24/30"). Inspired by our friends at CFDeliverance.

Post score to whiteboard/the Cody app.

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Knowledge in Movement

Leslie drops the knowledge while Cheryl demonstrates the movement

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 12/4

STRENGTH

jerk 7x2

CONDITIONING

THE COMPLEX (from VERSUS II)

every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead

Rx = 61/45kg

You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.

Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.

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"Team work makes the dream work"

Are You a Good Teammate? - Catalyst Athletics (via Cody L)

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