10.7.13 – WOD


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Strength: 12 minutes to establish a 1RM Push Press

WOD: For time:

4 Burpees on the minute every minute, 95/65 pounds

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats

Post results to comments and www.BeyondTheWhiteBoard.com

Cool down: LaX ball piriformis press


Warm-up: 3 rounds NOT for time of:

200 meter Jog
12 PVC Pass Thrus
4 Clappers

WOD: Teams of 3 for time:

200 Wall Balls
100 HR Push-ups
200 Kettlebell Swings
100 Pull-ups
200 Double Unders
100 ABMAT Sit-ups
200′ OH Weighted Walking Lunge Steps, 45/25 pound plate

*one person works at a time
**30 minute time cap

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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