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WODs

Friday, January 9, 2014

By January 8, 2015No Comments

Main – CrossFit

Warm-up

Mtn Climbers, Bear Crawls, Wolverine/Spider Man Crawls x 1 Min Each

Back Squat (Build to a 1RM)

Core:

Plank Test- Max Effort Plank L/R/M

Metcon (AMRAP – Reps)

4 Rounds

:45 ME Thrusters 115/80#

:45 ME UB C2B Pull-ups*

1:30 Rest

Total Reps
*The goal is as large of an UB set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45.

For all our turtle back athletes….

Jerrod Ruhl

Author Jerrod Ruhl

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