Friday August 25th, 2017
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Category: WOD

Friday August 25th, 2017

Warm up-

1.) IT Band Roll x 1 Min per side

Lat Roll x 1 Min per side

10 Rollover V-sits

10 Lying Leg Crossovers

10 Lying Hamstring Stretch

10 Sprinter Hammy to Samson Stretch

10 Scorpions

10 Boot Strappers

2.) 1 Rounds

10 Heels at shoulder width Squats

10 Heel wide Squats

10 Feet together Squats

10 Empty BB Front Squats


Front Squat


*Heavy Front Squats, All sets should be challenging and attempt to find 5RM

WOD- 20 Min Cap

4 Rounds

200m Run

10 Front Squats 135/95

20 Box Jumps 24/20

*RX+ 165/115, 30/24″ Box Jumps

Post WOD-

4 Sets

2 Weighted Strict Pull-ups

3 Strict Pull ups

*Try to not let go of the bar through the duration of the set


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