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March 9, 2012

3/8 WOD: Box squatting joy

Skill: Ring pushups (with external rotation) - 3x10Strength: 2 x max reps double kb push presses (55/35)WOD: Box squats - 3-3-3-3-3-3-3-3 *Increase load 5-10#s each time.If time after, 50 burpee pullups for time (Half “GI Jane”)Come to our pull-up clinic on Tuesday at 630pm. It will take only 15 minutes or so. Get the info, learn the program you’re going to implement (use it in your BCF warmup), and FINALLY get those strict pull-ups. RSVP here or let me know!!! Otherwise, just show up!Badger CrossFit SOCIAL WOD: View details here.Also, sign-up boards are in the gym for the special events, like the Bacon Run and the BCF March Madness Tourney (it’s free!).

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