CrossPit 2/16/2009
Posted: 18 February 2009 02:50 PM   [ Ignore ]
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Joined  2004-08-19

Warm up: jump rope

Striking Skill Work: defending the thigh kick with a leg absorption and R straight.

Grappling Skill Work: side mount to side mount escape; side mount to dogfight escape

WOD : 3 rds.
      db thruster hypoxic ladder 1=>5
      30 seconds ME straight punches on heavy bag
      30 seconds rest

Game: Player starts on back. The goal is to escape and get back to feet. Partner starts in side mount or full mount and holds player down while looking for submissions.

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M/31/5’10”/175#

CrossFit Brand X Poway

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