FRIDAY WOD 5.10.19 – CrossFit Vital
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FRIDAY WOD 5.10.19

9
May

FRIDAY WOD 5.10.19

HERO WOD
Tommy V
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
*22:00 Cap
Subs for Rope Climb
7-5-3 As high as possible
24-18-12 Strict Pull Up / Neg. Pull Up
12-9-6 Hard Ring Row w/a 60-40-20 second hang

FRIYAY CORE
6:00 AMRAP
20 Med Ball V-Up (Alt)
20 Alt. Knees to Elbows (Med Ball Plank)
20 Med Ball Russian Twists


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