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Thursday 6/23/11 Posted by admin on June 22, 2011 • 3 Comments

Happy Birthday Brian Bachman!

“Warm-up”
6-5-4-3-2-1

HSPU (do negatives if you cannot complete one)
Air Squats
Kettlebell Swings
KTE

Zercher Squat, 5×5
-Compare to 6/23/10

then,
3 rounds:
50 Double Unders*
20 Wall Ball 2-fer-1’s
*Sub lateral hops over bar used for squats if cannot complete double unders

*Post loads and times to comments

Read: 10 Ways to Be a Better CrossFitter

3 Comments

Sam

Thanks Zercher whoever you are. My back really appreciates your squat technique. Way to go heavy Travis!
134-205-205-205-205
Wod 17:26 DU and 20#WB.

Shane

It was a small, but hard working crew at 6am. I had a lot of fun coaching y’all.

185-205-215-225-235
WOD 9:57 RX

FYI Sam, I think you’re confusing Dustin with Travis.

Sam

@ Shane. Sorry Dustin. I meant to say. “Way to go heavy Dustin!” Travis – I’m certain that you would have gone heavy as well!