Happy Birthday Andy!!

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Warm-up
Dynamic
Butt Kicks
Figure Four

3 Rounds
Shuttle Run
10 Mountain Climbers
5 Slow Push-ups (pause at bottom)
10 Squats

Workout of the Day
Andy’s B-DAY WOD
1 Round
60 calorie Row
60 Burpees
60 Sit-ups
60 Back Squats
60 Deadlifts
*use same weight on Deadlifts and Back Squats

Advanced
Buy in: 60 Back Squats (115/75)
2 Rounds
60 cal. Row
60 Burpees
60 GHD Sit-ups
Cash out: Deadlifts (115/75)

kelsey

kelsey

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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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