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Blog Wednesday, 8.16.2017

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Wednesday, 8.16.2017

  • by rbwrv
  • August 16, 2017

Wednesday, 8.16.2017

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

Open Gym: 8:00am-9:00am

Warm up:

3 Rounds

100m Run

10 Bird Dogs

10 Scorpion Kicks

10 Angel Kicks

Mobility:

Shoulders

Hips

Posterior Chain

Strength:

A)Bench Press

-2×3 @ 80%

-2×2 @ 85%

-1xMax Reps @ 50%

B) Bent Over Row

-5×5

WOD:

500m Row

25 Wall Ball

400m Row

20 Wall Ball

300m Row

15 Wall Ball

200m Row

10 Wall Ball

100m Row

5 Wall Ball

Accessory:

Overhead Plate Hold

-3 min total

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