10/2/14 New Yoga Schedule (see below)

Image-1***Kim’s classes are all offered at CrossFit Sonora!!

Another amazing update photo from Shawna!!!! Great work!  Not only is she getting PR's all the time, her body is also changing!!

Another amazing update photo from Shawna!!!! Great work! Not only is she getting PR’s all the time, her body is also changing!!

SKILL:

Medicine Ball Clean

Video Demo for the Med Ball Clean…

Video Demo for the Med Ball Clean (part 2)

WOD:

7 RFT

10 Med Ball Cleans (20/14)

10 Burpees

100 Meter Sprint

***You will rest 30 seconds in between each round

***Clock will be continuously running…take your own 30 seconds rest after each round…final time includes your rest periods

***Try to go as fast as you can each round without sacrificing your form on the med ball cleans

 

 

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