Happy Birthday John!

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Warm-up
Dynamic
Good mornings x10
Inch worms x10

(no measure)
2 Rounds
5 Pull Ups
10 Box Jumps
15 Sit Ups
10 Wall Balls

Workout of the Day
John M.’s BDAY WOD
3 Rounds (advanced – 4 rounds)
1 Bear (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (then down to a touch and go to start the next power clean)) (95/65)
8 Lateral Burpees
1 Bear
9 KB or DB Snatches (alternating) (50+lbs/35lbs)
8 KBS (53/35)
1 Bear
35 Double Unders

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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