October 25, 2012

Hardworking Katie grading some papers before a WOD.

If you can read this post, you should thank a teacher for teaching you how to read.

Thank you to all our hard working teachers out there.

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Weighted Pull-Ups

In 15 minutes establish a 3RM weighted pull-up.

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12 Minute AMRAP of:

10 Ring Rows (body should be fully horizontal to the ground)

20 Weighted Box Step -Ups (20″ box, with one KB held in front rack position 53/35)

200m Run