Tire Flips!!

Jesse killing it on the Tire Flips! #strongman #crossfitseguin #crossfitstrongman #fridayswod #opengym #seguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 18, 2015 at 8:30am PDT

WOD

Front Squat: 70% x8-10reps x3sets
Then; Add 10#-20# for 1 set of Sub Max Reps
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"Nasty Girls"

Air Squats-50
Muscle Ups-7
Hang Power Clean-10 (135#-M/95#-W)

x3 Rounds For Time: 15min Time Cap
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Throwback WOD: "Nasty Girls"

WOD

Dumbbell Bench Press-6-12reps
Deadlift-4-8reps @75%

x5 Rounds NFT:
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Barbell Strict Military Press-5-10reps
Weighted Chin/Pull Up-6-12reps

x3 Rounds NFT:
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How To Deadlift:

WOD

Partner Leg Levers(Obliques)-45sec x3 Each person
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Muscle Ups-6(Pull Ups-10)
200M Run
1 Arm Snatch-10L/10R(70#-53#-M/44#-35#-W)
200M Run
1 Arm Hang Clean and Press-10L/10R
200M Run
Burpee Box Jump Over-10
200M Run

x3 Rounds For Time:
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Nutrition, Nutrition, Nutrition!!