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UncategorisedWOD

Saturday July 5th

By 4th July 2014No Comments

Outdoor Metcon
Mobility

Warm up-10min amrap
5 press ups
10x v ups
10 x jumping lunges

Strength- single arm single leg rdls 5×8/8
Superset with one leg hamstring bridges

WOD
EMOM x 20mins
5 x burpees
50m sprint

CrossFit

Mobility- banded squat pull aparts

Warm Up-4rnds
10 kipping swings
10 PVC thrusters
10 hollow rocks

Strength- catch up

WOD
Fran ladder
In 8min get as far through the ladder as possible
2 thrusters
2 pull ups
4 thrusters
4 pull ups
6
6
8
8
Etc

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