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Wednesday 7/30/2014

Announcements:

  • Schedule change for 5:30pm Session – Beginning Monday, July 28
    For the next 4 weeks beginning July 28, the 5:30pm Session will no longer be a CrossFit Session. It will be an On-Ramp class for new CrossFitters. It will be on Monday’s, Wednesday’s and Friday’s. Tuesday Sessions remain the same.
  • NLI Competition Series 1 – Saturday, August 16
    The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
  • Femme Royale Competition – Saturday, August 23
    An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

    Redwolf CrossFit
    7383 Harriman Cir
    Huntington Beach, CA 92648

Strength: 5-3-1+ (5@75%, 3@85%, 1+@95% of 1RM)

Back Squat
Deadlift

WOD A: “Jonestown Sprint”

20x Push Press (m:75#/f:45#)
20x Burpee Pull-ups (Can not jump into Pull-up) (mod. Jumping Pull-up)
10x Push Press
10x Burpee Pull-ups

Then when everyone is done…

WOD B: Tailpipe (Partner wod… if no partner, time your row and it will be how long you have to hold the kettle bells)

3 Rounds for time

Partner 1 250m Row
Partner 2 holds both kettlebells in front rack (under chin) until 250 row is complete (m:55#/f:35#)
Switch

If one partner rests during round, other partner must rest as well.

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Permanent link to this article: http://crossfitlive.com/2014/07/29/wednesday-7302014/