Thursday WOD

Apr 7th, 2016

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Category: WODS

Thursday WOD

Guns Out CrossFit – CrossFit

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Warm-up (No Measure)

Thunderstruck (burpee edition)

*run in place and perform a burpee everytime the word Thundertruck comes up in song.

Mobility

Arm Swings/Leg Swings

Banded Hamstring from ground

Good mornings with PVC

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*Score is total number of reps from all rounds

*Female RX weight is 55#

*Wall Ball RX is 20/14

*Box height is 24/20in

*1-minute for each component

Metcon

Metcon

Metcon

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