Tuesday, October 7, 2014

10.7.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 

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

W/U
Fill sandbag 1/4 
3 rounds:
The Chopper with a sandbag 

WOD
With a partner complete 3 (5RX) rounds of:
10 Sandbag burpees
50M Wheelbarrow (handstand walk RX)
20 Pushups
Crab walk to water
40 Air squats
50M Water resistance run (swim RX)
80 Flutter kicks (160 RX)
Bear crawl to starting position 

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