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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Wednesday, August 3, 2011

Suicidal Dog

Wednesday 2011 08 03

HAPPY BIRTHDAY COACH DOG!!!!!!!!!!!!!

WOD:
"SUICIDAL DOG"
20 Squat Clean Thruster (165/115)
20 Handstand Push ups
20 KB Swings (70/50)
20 Squat Box Jumps (24/20)
20 Toes to Bar
20 WBS (20/14)
20 Burpees
20 Squat Clean Thruster (165/115)

Do 3 Wall Walks after each movement and finish with 3 wall walks.

For Time

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