Warm-Up for the next two weeks:
60 Seconds Plank
Junkyard Dog with Partner (see clip)-- sorry about the music
Snatch Press Behind the Neck (15 reps with bar)
OHS (15 reps with PVC)
60 Second Sampson Stretch
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WOD Music
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Traveling and can't get to the box
We did this in Crossfit Danbury (Connecticut USA)
Barbara
20 Pull-ups (sub chair dips if no bar)
30 Push-Ups
40 Sit Ups
50 Squats
Rest 3 minutes...Between Each Round - 5 rounds for time
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New Year's Eve's Baby Back Ribs!
1 Rack New York Baby Back Ribs
Rub with Coconut Oil and Dry Rub
Dry Rub
Paprika
Sea Salt
PepperCorns
Rosemary
Ginger
Grind with mortar and pestle until fine (paprika should be the main ingredient (3 parts for every 1 part of the other ingredients). Rub both sides of meat. Cook fat side up for about 2 hours at 140c. Increase heat to 180 for last 15 minutes for crispy finish if desired.
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