WOD 11.25.13 Monday

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Hey CrossFitters,


Surf Athletics CrossFit will be open on Thanksgiving, @ 7:30am, for a Family and Friends WOD. This will be a great opportunity to get your WOD done before you go home and start eating, and eating, and eating…


Everyone is invited; PLEASE bring:


  • your hubby,
  • your girlfriend,
  • your kids,
  • your next door neighbor,
  • your Mother-in-law,
  • or all of the above!!!


We will scale all exercise to fit anyone’s ability and/or fitness level. Anyone and everyone can do these workouts! I look forward to meeting your families.


GOBBLE, GOBBLE, Coach Monica




A. EMOM 12:


  • 3 Power Cleans every minute for 12 minutes (85-90% of 1RM)


B. “Elizabeth” 21-15-9 reps, for time:


  • Clean 135 lbs
  • Ring Dips




  • 6 Push-ups
  • 8 Air Squats
  • 10 KB Swings


D. 2x


  • 20 v-ups
  • 20 kayaks- weighted





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