Tuesday, October 14, 2014

10.14.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 

Join us for #ToughMudder November 8th. team  #mudderfocus. 



Look outside people. It is a glorious day to come train with Coach Jeff and Christian today!


W/U
@ Gym
20 grip work pull-ups
40 push-ups
80 squats 
(4,8,16 rep rounds )

WOD
Starting at waters edge laying face down uphill:
4 rounds on a 4 minute clock
Run into water; swim 50 meters
10 water plyo jumps
Sprint up & around to start
Tabata water run(waist deep, score by distance)

SUP
Grip work:
5xMax plate holds
4x max bar hangs
3x rope hangs 

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