A little video love from one of our local new stations!!

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We are into our last handful of days before the 2011 CrossFit Games SoCal Regional Event! The team and I are getting super excited and cant wait!!!!!  We hope you will be down there to push us to the GAMES!!!

FEEL THE BURN!!!

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"Glassmans WOD"

INFERNO Warm-up x 3

Complete the following:

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42 reps of "Knees up" Sit-ups

21 reps Thrusters (115#, 85#)

800m Run

21 reps of "Knee-up" Sit ups

15 reps Thrusters

800m Run

15 reps "Knee-up" Sit ups

9 reps Thrusters

800m Run

*"Knee up" Sit ups: use the Abmat under your back, bring your legs up in a pseudo curled up position so that your thighs are perpendicular to the floor, your shins are parallel to the floor and your feet are perpendicular to the floor.  Hold your arms out straight towards your toes.  Then, sit up using only your stomach until you touch your fingers to the tips of your toes.  RX'ed would be to keep your legs stationary, not moving your feet to your fingers.  Do not use any momentum on these situps.  Make it a strict contraction of the muscles.

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then...

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Weighted Pull-ups

3-3-3-3-3

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