WEDNESDAY 131218

From “The CAMP” (CrossFit Amundson Maximum Performance)

Three Rounds of the Partner Walking Lunge Drill

Rest as needed then,

One Minute “On” and One Minute “Off” At The Following Stations:

Aerodyne Bike (Maximum Calories at 60 – 80 RPM)
Ball Slam (12lb. to 20lb.)
Wall Walker
Kettlebell Swing (25lb. to 53lb.)
Bag Ground to Shoulder (70lb. to 120lb.)

Rest as needed then,

As Many Repetitions As Possible in 1:00 of

GI Janes (Burpee Chest to Bar Pull-up)

Note: This is a three tiered workout focusing on different metabolic demands and athletic modalities. Review of all skills, especially the Wall Walker, will take place during each class. Check your Fitness Journals for your performance on this workout from December 6, 2013.

The 6:00 AM Warriors are the real deal.

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“Do not pray for easy lives, pray to be stronger. Do not pray for tasks equal to your powers, pray for powers equal to your tasks. Then the doing of your work will be no miracle, but you will be a miracle. Every day you will wonder at yourself, at the richness of the life that has come to you by the grace of God.” – Phillip Brooks

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