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Blog Wednesday 12.23.2015

Blog

Wednesday 12.23.2015

  • by rbwrv
  • December 23, 2015
Wednesday 12.23.2015
CrossFit Class Times: 5:30am, 9:00am, Noon, 5:30pm; Open Gym- 4:30-6:30pm
* REMINDER: There will be only class at 9:00am on Christmas Eve and we will be closed on Christmas Day! 
Warm-Up:
400m Run
2 Rounds:
8 Wall Balls
8 Ring Rows
Shoulder/Hip/Ankle Mobility
Strength:
A) 5×5 Bent Over Row- work to heavy as possible
B) 5×5 Strict HSPU (Deficit if strict is easy)
WOD:
EMOM for 10min-
10 WallBalls 14/10#
ME Double Unders
* Score is # of DU
Warm-Down: 
3×10 Weighted Back Extensions