10.21.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 
Join us for #ToughMudder November 8th. team  #mudderfocus. 

It's a lovely day to play in the rain! Relax bro, you get wet at BeachWOD anyways.


W/U
In the box
2 Rounds of:
The Chopper
2 Rounds of:
Cindy

Biggie buy in:
40 sandbag get ups by water
Throw sandbag in bucket 
400M run 5 Air squats every 25M with bucket (10 Squats RX)

WOD
5 rounds for time
Broad jump to water
Burpee at waters edge(#of broad jumps)
Shallow run 25 meters & back (Swim RX)
Bear crawl uphill (Low crawl RX)

Supplemental grip work

5 x max rope hang on 2 ropes (Shuffle up rope RX)

4x max plate hold

3x max bar hang

3x max bar hang

Let's get fucking vice grips!

Hand crushing vice grips!