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Thursday, Yannuary 16, 2014

DateWednesday, January 15, 2014 at 08:59PM

Buy in: Run/row 400 meters, Down dog progression x3, couch stretch, captain morgan, band free style, 15 reps of ohs with band

Overhead Squat 5x5 progressive loading. I would suggest that you perform the first 3 sets from the floor, power snatch then squat.

WoD: 7 rounds for time of

3 power snatches 85/115

5 ohs 85/115

10 box jumps 20/24

The ohs weight is a guide. If you cannot complete 5 unbroken overhead squats at 85/115 lbs, choose a lessor weight. You also have the option to scale up, Poole. Oh and you looked dashing today.

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AuthorMikeAlley and Katrina | Comment18 Comments | Reference1 Reference |

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Reader Comments (18)

So stoked, but if Cunningham wears a suit, he wants to bed Poole.
January 15, 2014 | Unregistered CommenterHoss
Thanks, boys. To quote Karate's Bad Boy Mike Barnes (KK III), " you....you can dream about me."
January 15, 2014 | Unregistered CommenterPoole
Do we ever run anymore?
January 15, 2014 | Unregistered CommenterFrank Shorter
There's a 400 meter run... AND We ran yesterday... including last Thursday, our weekly quota is filled! I mean I would hate the name change... Running Fit! Just sounds, offish.
January 15, 2014 | Unregistered CommenterMatt
I registered for the 2014 crossfit games! See you at regionals.
January 15, 2014 | Unregistered CommenterTony San Antonio
TSA is in!?!? Well, it was good while it lasted...
January 16, 2014 | Unregistered CommenterRich Froning Jr.
These are a few of my favourite things.... :/
January 16, 2014 | Unregistered CommenterGoCanada
Ding, ding, ding- Rich Froning Jr. for the win- we can shut down the internet now. +10 TSA, I mean Rich.
January 16, 2014 | Unregistered Commentermike
Unless he has good thruster depth, I am not worried about TSA.
January 16, 2014 | Unregistered CommenterThors Daughter
Screw the Open unless they're running a marathon.
January 16, 2014 | Unregistered CommenterBill Rogers
11:11 rx

Ramsey Ramdog Brock: 10:08 rx
January 16, 2014 | Unregistered CommenterBreadman
Nice job Breadman

B where you at?
January 16, 2014 | Unregistered CommenterRambo
Nice work Breadman & Rambo!!!

Breadman you got me by just a few - 11:14 rx
January 16, 2014 | Unregistered CommenterB-Bur
205# for 5 on OHS

9:37 RX

That was a burner.
January 16, 2014 | Unregistered CommenterIrwin
8:21rx

That's where I was Rambo
January 16, 2014 | Unregistered CommenterB
There you are B
Way to kill it
January 16, 2014 | Unregistered CommenterRambo
11:55 @ 135

Also, a brief disclaimer-the opinions I expressed tonight are soley those of the trainers and do not necessarily illustrate the feelings or views of cwang.
January 16, 2014 | Unregistered CommenterCwang
I saw B tonight and he didn't look nearly as out of shape as some of you have claimed he is.
January 16, 2014 | Unregistered CommenterWhiteboard

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