Wednesday WOD 7/18/18

Jul 18th, 2018

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Category: WODS

Wednesday WOD 7/18/18

Guns Out CrossFit – CrossFit

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Warmup (No Measure)

3 Rounds

200 M Row

10 Strict Press (bar)

10 Bent Over Row (bar)

Mobility (No Measure)

Couch Stretch

Banded Shoulder

Deadlift (8-8-8-8)

*10 min to complete

*each set needs to be unbroken

*rest between sets

*each set needs to be above 50% of 1 RM

Push Press (8-8-8-8)

*10 min to complete

*each set needs to be unbroken

*rest between sets

*each set needs to be above 50% of 1 RM

Metcon (AMRAP – Reps)

10 min EMOM

Even: 10 Burpees Over the Bar

AMRAP 3 Deadlifts 3 Hang Cleans 155/105

Odd: Rest

*total reps of AMRAPS only

*burpees do not count toward score

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