CrossPit 2/2/2009
Posted: 03 February 2009 09:38 AM   [ Ignore ]
Top Dawg
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Warm up: running, shadow boxing

Skill work: butterfly sweep, shrimp escape from mount to butterfly guard

Drill: Punching combinations from Bas Rutten’s boxing tape

WOD: AMRAP 10 min.
200m run
10 kb swings (1.5pd)
10 one-arm slamball (20#)
10 kb swings
10 one-arm slamball

Then live grappling starting from the mount.

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M/31/5’10”/175#

CrossFit Brand X Poway

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Posted: 03 February 2009 10:57 AM   [ Ignore ]   [ # 1 ]
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So. Much. Fun.

Thanks, LD.

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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