Wednesday WOD

Feb 24th, 2016

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Category: WODS

Wednesday WOD


Guns Out CrossFit – CrossFit

Warm-up

5×100 m row sprints

50 Ft front rack lunges with bar

20 Squat Jumps with bar

10 SDHP with bar

Mobility

Couch

Sampson

Banded Hamstring

Banded Hip

Back Squat

7×3 (5 sec pause at bottom of the squat)

*workup to a heavy set

Metcon (Time)

21-18-15-12-9-6-3

Front squat 95/65 – no Rack

Pull Ups

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