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Happy Birthday Naomi!


Happy Birthday Naomi!

naomiHappy birthday to a true OG! A founding member of team RuRu and the Estrogen Mafia!

Friday 8/1/14

Alternating tabata:
Parallette shoot throughs

Front squat
Establish a 3RM front squat
“Naked WOD”
In teams of 2:
For time:
100m partner carry
19 Parallette Handstand pushups (8/4″ deficit)
73 Wallballs (20/14)
100m partner carry
19 Parallette handstand pushups (8/4″ deficit)
73 Box jump overs (24/20)
100m partner carry
8 rope climbs
1 Sun salutation or Burpee targer touch(10’/9′)(each)
100m partner carry
*20 min time limit
*RX+=complete the WOD naked…..
Naomi’s bday request was for a “naked wod” so instead of actually doing it naked I picked the most hilarious/gross/awkward/dangerous exercises to perform naked. So you can just picture that instead.

What does this all mean?!?!? Castro to change the selection process for the 2015 Crossfit Games 

6 manly ways to settle your mind 

The final WOD of for the men at the games and the now infamous “chalk stealing”

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