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WODs

Friday, March 22, 2013

By March 21, 2013No Comments

If you plan on doing the CrossFit Open workout on Saturday, take Friday to rest and work on mobility.  If you’re doing it Friday, skip the strength work and do prep work for Open WOD.

Strength
Snatch Grip Deadlifts
5 x 5

Metcon
3 Rounds
800m Run
40 Overhead Lunges (45/25)

OR

CrossFit Games Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lb to 10′ target/14lb to 9′ target)
90 Double-unders
30 Muscle-ups

 

Jerrod Ruhl

Author Jerrod Ruhl

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