“Surfer on Acid”

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Strength Focus WOD – IMG_2863

  • 1RM Overhead squat

 

CrossFit WOD –
“Surfer on Acid”
3 rounds of:

  • 400m RunIMG_2862
  • 21 Burpees

Compare to Oct 2012 

 

Comp Extras
Cleans
EMOM x 7:  2 Hang Squat Cleans, drop after each rep so each rep can be done as a single.
**IMG_2864
Front Squats
4×4
**
Close Grip Bench
4×8

 

 
IMG_2755 IMG_2759 IMG_2762 IMG_2763 IMG_2764 IMG_2835
IMG_2836
IMG_2765 IMG_2839
IMG_2845 IMG_2848 IMG_2767

The Burpee: The Various Techniques Used by the Pros

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