Wednesday 090415 WOD

Ory, co-propietario y Head Trainer de CrossFit BRIGA demostrándonos su parada de mano. Ory estará próximamente en los Juegos Regionales de CrossFit para Latinoamerica y el Caribe como Head Judge. Ory, Co-owner and Head Trainer of CrossFit BRIGA showing us his handstand. Ory will be at the CrossFit Regional Games for Latin America and the Caribbean as Head Judge.

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WOD:
3 rondas para tiempo de:
3 rounds for time of:
Lunges- 30 steps
KB swings- 30 swings
Push-ups- 30 reps
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Practice:
Handstands
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ENDURANCE WORKOUT
3+ horas antes ó después de tu WOD
3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.
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OHHH!...SE ME OLVIDABA, HOY MIÉRCOLES TENDREMOS UNA DEMOSTRACIÓN DE KRAV-MAGA EN EL GYM, CON NUESTRO AMIGO DIMITRI A LAS 8:00 DE LA NOCHE!
TONIGHT WE'LL HAVE A KRAV-MAGA DEMO @ THE GYM, WITH OUR FRIEND DIMITRI @ 8:00!