Ain't No Thang

4 round for time of:

400m run
15 Power Cleans 135/95

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Thank You Janice for being an incredible host last night for the first CrossFit Scars Christmas Party. Thank you to everyone else for the food which you brought. Because of you there is a good chance I throw up in my WOD today. But it was awesome.

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Recommended Running WOD for Mon, Tues or Wed:

Max Distance in 20 minutes

Congratulations! We are working on a prize for you.

WU: Stretch and go through your running drills; do a 2 x 200m with rest equal to your run;

WOD: “The Bear Complex”

Power clean
Front Squat
Push Press
Back Squat
Push Press

Repeat 7 times without letting go of the bar. (You can’t rest the bar on the ground either)

After each round move up in weight.

5 rounds

Post weight and experiences to comments

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Get rid of anything that isn’t useful, beautiful or joyful.

Happy Birthday Abel

WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)

WOD: Pick your WOD

“Abel” Courtesy of CrossFit FAST (slightly modified)

4 rds of

400m run

20 OHS 95/65#

30 Push-ups

40 Sit-ups

For time. (Happy Birthday Abel)

or

“Wende’s Birthday WOD”

4 rds of

Happy Birthday Wende!

400 m run

20 KB swings

15 burpees

10 power cleans 95/65#

For time

Post your choice and time to comments

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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.