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Blog Tuesday, 2.14.2017

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Tuesday, 2.14.2017

  • by rbwrv
  • February 14, 2017

Tuesday, 2.14.2017 

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5;30pm

Gymnastics: 6:30pm

Happy Valentine’s Day 

Warm up:

Rowling

Partners have 10 tries to row 100m. Each m +/- 100, partner does equal amount of Burpees

Dynamic Warm up

Mobility:

Posterior Chain

Shoulders

Hips

Ankles

WOD:

Partner Valentines Day Wod                                       Blue Print Modifications: 

-100 Deadlift (135/95)                                                   Deadlift (45-65#) 

-100 Kb Swings (53/35)                                                 KB Swings (18#)

-100 Burpee Pullups                                                       Burpees to Target 

-100 Wall Balls (20/14)                                                 Wall Balls (10#)

-100 Box Jumps (24/20)                                               Step Ups (20″)

Split reps evenly between partners

1 partner working at a time

Accessory:

Partner AbMat Wall Ball Sit up

-4×20 (10 each)

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