Workout 9.29.14

Nickname: The Educator

Main – CrossFit

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Warm-up

The Baseline (No Measure)

Row 500m
40 Air Squats
30 Ab Mat Situps
20 Pushups
*C- Regular
*P- From the Knees
*F- :45 Plank Hold
10 Pullups
*C- Strict
*P- Negatives
*F- Ring Rows

Buy In

Front Squat (5-3-2-2-2)

WOD

Metcon (Time)

Run 800m

Then…
9-7-5
Thruster 135/95
HSPU
Snatch 135/95

Cashout

Metcon (AMRAP – Reps)

Max HSPU

Feature Video

Phil’s Journey For A Better Life