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Blog Wednesday, 8.24.2016

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Wednesday, 8.24.2016

  • by rbwrv
  • August 24, 2016

Wednesday, 8.24.2016

CrossFit Class: 5:30AM, 7:30AM, 9:00AM, NOON, 4:00PM, 5:30PM, 6:30PM

REMEMBER WE ARE ADDING 2 CLASS TIMES (7:30AM & 6:30PM)

NO 8:00AM Open Gym

DON’T FORGET ABOUT OUR CHECK IN CHALLENGE, check in with a photo when you are at the gym for a chance to win a $50 gift card from Rogue Fitness!!!!

Warm up:

500m Row

Dynamic Warm up

Front Rack/Hip/Overhead Mobility

Stregnth:

A) Strict Press

-5×5 Working to heavy

B) Strict Pull up

-5xME (weight if necessary)

if you would like to work kipping/butterfly this would be the time to do so

WOD:
For Time

-15 Toes to Bar

-20 Box Jump Over (24/20)

-25 Slam Ball (20/15)

-30 Overhead Plate Lunges  (45/25)

-25 Slam Ball

-20 Box Jump Over

-15 Toes to Bar

Accessory:

Wall Sits

Accumulate 3 minutes of wall sits

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