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THATS RIGHT!!!!!  THE 1ST ANNUAL AVILA BEACH BASH COMPETITION WILL BE HELD ON SEPTEMBER 22, 2012!!!  CLICK HERE TO GET INFO AND REGISTER FOR THE MOST UNIQUE CROSSFIT COMPETITION AROUND!!!!

FEEL THE BURN!!!!!

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"Under Pressure"

INFERNO Warm-up x 3

Complete the following:

 

For Time:

     1 mile run while carrying a KB (53#, 35#)

          *every minute on the minute you must stop and do 10 KB swings.  SInce you will be out side while you do this, the trainer will honk a horn on each minute.  Time ends when you complete your mile.  The faster you go the less KB Swings you will have to do.

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then.....

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Overhead Squat/Walk

     4 Rounds: rest as needed between rounds

          *walk for a distance of 20m by taking 4 steps and then do 1 overhead squat.  Go for max weight and successful distance.

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ON RAMP CLASS Day 3: Overhead Series

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MWOD........go to www.MWOD.com and search for somethingt hat you need!

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