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Seriously Lucky!

19
Oct

Seriously Lucky!

An elated group of Alamo trainees hug Ms. Shimotake after her red belt presentation on Monday. Both Ms. Shimotake and Ms. Ogata earned their red belts this week!

This is a really interesting story about a personal trainer that is getting fat on purpose! From Fit to Fat to Fit

This video is unbelievable! Talk about bring lucky! Thanks to crossfit San Ramon for the link to this.
http://youtu.be/u3L2_Z2V2tg

Bok Fu Fitness

Warm Up:
10 Push Up Planks
10 Roll Back
10 Pull Ups
10 Ninja Pistols (each leg)
10 Pass through with staff
Tabata Hollow Rocks (20 seconds on 10 seconds rest – 8 times)

Workout:
AMRAP 12 Minutes
12 Hardbow Broken Bow Lunges
12 Double Unders (or sub with tuck jumps)
12 Chicken Lunges

Warm Down:
5 minutes belt stretching