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 In The Daily WOD

Burt showing what great snatch form should look like!

WOD 6-13-12

Partner Wall Ball Shots (20/14)

10-10-10-10 (5 per person)

AMRAP in 10:

  • 15 Air Squats
  • 10 Clean & Shoots (20/14)
  • 5 Box Jumps (30/24)

For the Partner WB Shots, you will stand next to your partner at the wall. The first partner will thruster the ball up and step aside for the second partner to catch. The second partner will thruster the ball and then step aside for partner one to catch. Each person does 5 shots per set.

For the Clean & Shoots, you will do a Med Ball Clean into a full squat, then thruster the ball up like a normal Wall Ball Shot. You must clean the ball from the ground on every rep.

Golden Triangle Games are this Saturday at CrossFit Beaumont from 9-3. If you want to compete, there are still several spots left. Send and email to neal@crossfitbeaumont.com to secure your spot. If you aren’t planning on competing but want to help and/or spectate, you are more than welcome to come out. This is a great way to see just how amazing the athletes in the Golden Triangle are!

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  • Tara
    Reply

    3 rounds=RX

  • Morgan
    Reply

    So today I found out how crossfit celebrates bithdays…………. BURPEES!!! 36 of them to be exact done by the whole class! (bet you’ll be less likely to spill the birthday beans next year, huh, Kaitlin! lol) I do appreciate the class having a great sense of humor abt it and not wanting to give me a birthday beating after class. Next year i think i will be turning 20.. 🙂

    AMRAP= 3x

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