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WOD for Friday 8-26-16. Weekend Schedule. Note: Yoga is Sunday

August 26, 2016

Saturday Open Gym 10-12 noon.

Sunday Yoga 8:45 to 10 am.  Open Gym 10-12 noon.

Open Prep/Strength

Shoulder Press x Heavy Triple

Push Press x 3 x 3

Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

DB Front Raise x 6-8 + DB Lateral Raise x 6-8 x 3

CrossFit

Long duration

“The Lumberjack 20”

20 Deads @ 275/185

20 KB Swings @ 70/53

20 OHS @ 115/80

20 Burpees

20 C2Bar pullups

20 Box Jumps 24/20

20 DB Squat Cleans @40/30 or Barbell Squat Cleans @ 95/65.

Run 400 m after every set.

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5 comments

  1. 34:09 RX.


  2. 29:50 rx


  3. 47:00 with step ups
    That was a doozy.
    Jason


    • Dude are you sure? I thought your time was 40??


  4. 33:01 – scaled the crap out of everything! Played a 3 hour tennis match the night before (won) and was shot the next morning.



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