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WODs

Saturday, April 6, 2013

By April 5, 2013No Comments

Normal schedule this Saturday, class at 10 and 11am.  Some athletes will be doing the open workout, others can work in and do alternative wod below.

Hi hang + mid hang Snatch
7 sets, do a set every 2 minutes

Then
5 Rounds
200m Sprint
5 Wall Walks

Cash Out:
3 Sets max rep ring dips

CrossFit Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100lb/65lb)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Jerrod Ruhl

Author Jerrod Ruhl

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