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THURSDAY CrossFit WOD 9.20.18

20
Sep

THURSDAY CrossFit WOD 9.20.18

STRENGTH
Back Rack Lunge
20 Min. for this superset section:
*Athlete picks weight
5 Rounds:
5 reps on each leg (so 10 total)
Immediately into;

10 RDL’s (straight leg deadlifts)
*Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back.
Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee to shin area.

WOD
For Time:
16-12-8
Dbell Thrusters 45/30s
Pull-Ups
Immediately into;
16-12-8
Dbell Lunges 45/30s
Pull-Ups
SERIOUS booty work today. That bum is going to be sore. If you need to scale the pull-ups on this that’s fine. Maybe do 10-8-6 depending on your level, but keep the lunge and thruster #s.

RX+ is 5-5-5 Muscle Ups on both sections. You can scale that to 3, 2, or even 1 if you really want to do muscle ups 🙂

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