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Tuesday “Ben’s Bday WOD” 10/23/2012

Announcements:

      • Final week of the Partner Challenge!
        For this last week, you will need to complete the Partner Challenge by doing the closing WOD below and taking your after pics! Good luck to all!!
      • Halloween Party, Saturday, October 27 @ 4pm.
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)
        info@crossfitlive.com

Strength: Front squat 5×5 (50% > 70% of 1Rm)
Skill/Technique: Hang Clean + Clean & Jerk 7×1 (50% > 70% of 1RM)

Ben’s Bday WOD: 4 Rounds for time

10x Burpees
10x HSPU
10x Pull-ups

23x Sit-ups
23x Back Extensions (supermans)
23x V-ups

27x Squats
27x Walking Lunges
27x Jumping Squats

Permanent link to this article: http://crossfitlive.com/2012/10/22/tuesday-bens-bday-wod-10232012/