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Blog Wednesday, 10.7.2015

Blog

Wednesday, 10.7.2015

  • by rbwrv
  • October 7, 2015

Wednesday 10.7.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm, 6:30pm

Gymnastics: 6:30am

Leonidas Barbell Club meets @ 7:30pm (*club members only) 

Warm-Up:

400m Run

3x 20:20:20

Hollow Hold: Superman:

Shoulder/Hip/Ankle Mobility

Strength:

Back Squats- 1×3@75%, 2×3 @ 80%, 1×2@85%, 2×1@90%

WOD:

4RFT:

10 calorie Row

10 Burpees over the Rower

10 GHD Sit-ups

Warm-Down:

3x 20 Hand Stand Shoulder Taps

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