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CrossFit WoD – 11.11.2013

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Hey, Team!  I’m back from vacation and ready to rock and roll.  I hope you are to.  We have another great week of training ahead of us!  I hope everyone enjoyed having Mike McGoldrick coach a couple of classes while I was out.  He’s such an awesome guy and athlete and we REALLY appreciate him spending some time with our athletes!  Maybe we can get him to come back again real soon.  As always, make sure that you give us feedback on training and let us know how things are going.  Even if you have negative feedback or comments, we want to hear them all.  It’s important to us to make sure that your training program (and your gym) is the absolute best it can be and your feedback is essential in providing that to you.  So make sure you share your thoughts with us.  You can email me any time at


  • A1: Back Squat 3RM; 5×3 @ 90%
  • B1: EMOM 10 Minutes – 4 T-Push Ups


6 Rounds

  • 4 Turkish Get Ups
  • 6 Knees To Elbows
  • 8 Wall Ball Shots – (20/16)

Check out the latest Barbell Shrugged Podcast with Kelly Starrett.


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