Wednesday, January 7, 2015

 Sometimes you want to KB swing, sometimes you need to pray, but Ash B is always ready to DANCE!
Strength:
20 rep Back Squat
(with remaining time join endurance)

OR

Endurance:
Tabata
- PVC overhead squats
- Sit-ups

Skill:  Ring Hold to Ring L-sit Hold

Metcon:
21-15-9
KB Swings (70/53)
C2B Pull-ups

6 comments:

  1. Ash B do you feel the rhythm?? :-)

    Great picture!

    I hope I am burning calories trying to stay warm!! :-)

    Stay warm and make it a GREAT day!

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  2. T-Bagz CrossfitnorthmanJanuary 7, 2015 at 3:40 PM

    Tough WOD for my holiday extra lb carrying ass. Don't worry ladies, I'll be sexy again soon.

    Oh yeah... Don't use the Eastern most tall pull-up bar on the rig. Jay damn near bled out on it. It needs a full haz-mat crew clean up.

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  3. I'm not sure that was dancing. Looks more like old broken down lady trying to stand up. Lol!

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  4. Happy to be back in the box and seeing familiar faces...Asa, Brandon, Anna, Charmaine, Alma and Jose. Now, drink a tall glass of water everybody.

    ReplyDelete