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WODs

Playground – Broward CrossFit in Plantation, Davie, and Weston

By 10/08/2015No Comments

startwod:

Friday 10-09-15

Strength

Dead Lift

5/75, 4/80, 3/85, 2/90, 1+/95%

 

Conditioning

5 Rounds for time

5 Back Squats (No Rack) 135/95 (Rx) 185/135 (Rx+)

10 Alternating OH Weighted Split Jerks 25/15 (Rx) 45/25 (Rx+)

15 Plyo Plate Jumps

200 Meter Row Sprint

rest 3 Minutes

 

Extra Credit / Optional

5K Row

:endwod:

Steven