Tuesday WOD

Oct 25th, 2016

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Category: WODS

Tuesday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

200 m row

100 ft walking lunges

100 ft Burpee broad jumps

20 good mornings

Couch

Sampson

Weightlifting

Hatch Squat Week 7 Day 1

Back Squat: every 3 min for 15 min

Front Squat: every 2 min for 8 min

23 min running clock

Metcon (Time)

“Dwayne Wayne” (teams of 2)

800 m med ball relay run

50 med ball sit-ups pass

30 Wall Ball (20/14)

20 Burpees (in unison)

400 m med ball relay run

40 Deadlifts (135/95)

30 Push Ups (hand release)

20 Strict Chest to Bar Pull Ups
*1 person working at a time

*split reps as needed

*teammates will tag each other every 200 m run on relay

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