[youtube https://www.youtube.com/watch?v=R0V1j6iDKGs]

Another great day with Coach Glassman and his crew!  I found out that one of Coach's long time best friends lives in my own fire station jurisdiction.  Dr Will Wright and his wife Paige have known Coach Glassman since before he put all the Crossfit methodology to work.  Dr wright has heard all the thoughts of Crossfit when it was in its infancy.  How cool is that!  Also, we hung out with the computer guy, Ben, who is the master behind all of the Games Leader-boards.  He said that the score board for the Games will actually be tracking individual reps as they are clicked off.  How awesome!!!  Anyways, it was truly amazing to talk, hang out, eat and share thoughts with the creator of the best training system out there.  Thank you again Coach for coming by and you know you always have a home here in San Luis!!!

FEEL THE BURN!!!

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"Beautiful Saturday"

INFERNO Warm-up x 3

Complete the following:

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"Broken Nate"

AMRAP in 5 minutes

2 reps Bar Muscle-ups (sub with 4 jumping MU's, or 4 Chest to Bar, or 4 jumping Chest to Bar Pull-ups)

4 reps Hand Stand Push-ups

8 reps Kettle Bell Swings (53#, 35#)

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1 minute rest

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50m sprints on 30 secs for 6 sprints (3 minutes total)

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1 minute rest

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*Repeat entire setup for 4 rounds.  This will give you a total of Nate for 20 minutes as well as 24 sprints.  Each round is 10 minutes long so the entire workout is 40 minutes.

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