Spencer is now ripped.  Hard work pays off.  

In Greg Glassman’s seminal work, Foundations, he described the perfect Crossfit session as a strength movement followed by intervals and finishing up with a blistering short intense met-con.  To me that is the essence of great program design and today our coach’s get a chance to show off their programming skills with a riff on the classic.

20/Dec/2013 Friday WOD – Coach’s Choice

Strength Movement

Intervals

Short Blistering Met-con

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