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OUR BLOG

WOD – Wednesday, 20/12/2017

By admin | In CrossFit Rocks | on December 19, 2017

CrossFit Rocks – CrossFit


Tux during the 40 minutes of fun that was Monday’s WOD!

Warm-up

Warm-up (No Measure)

Dynamic drills

Then;

2 rounds

15-25 GHD sit ups

10m monster walk

6 empty barbell front squats w/ pause in the bottom

Weightlifting

Front Squat (1-1-1-1-1-1-1-1-1-1)

Advanced Athlete Extra Work

Metcon (Time)

For time:

Run 800m

4 minute rest

400m

3 minute rest

200m

Gymnastics strength WOD

Metcon (No Measure)

Tabata ring support hold

Rx+: tuck or L hold

Scaling: use a band

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