FrictionCrossFit – CrossFit

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QOD

What’s the weirdest song you’ve heard or know of?

Warm-up

3 rounds:

5 empty bar thruster

:30/leg pigeon pose

10 ring row

:30 bar hang

60′ High Knees

60′ Butt Kickers

200m Jog

+

1:00/side Front Rack Stretch on wall

1:00/side Calf Stretch

20 rolls/side Lax Ball Plantar Smash

15/side Lat Rollouts

Holbrook (Distance)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
the link works 😉