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THURSDAY CrossFit WOD – 9.29.2016

28
Sep

THURSDAY CrossFit WOD – 9.29.2016

This weekend we have two teams competing in Battle at the Ballpark, we will have an adjusted class schedule so that we can all go out and support our teams.
FRIDAY: 3-4 pm Open Gym, 4:30-5:30 pm CrossFit Classes, this will be the last CrossFit Class for the day NO 5:30 pm CLASS.
SATURDAY: 9 am CrossFit ONLY. No open gym.

WARM UP
3 Rounds
5 Good Mornings
5 Power Cleans (Bar)
1 Shuttle Sprint

STRENGTH
Close Grip Bench
3 x 10
*Use the heaviest weight possible for each set

WOD
5 Rounds
4 Hang Power Cleans 185/115#
8 Ring Dips
100 M Row

L2
155/95#
Matador Dips

L3
135/85/Scaled#

 

 

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