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WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 11/05/2015No Comments

Friday 11-06-15

Mobility

Shoulders

Skill / Warm Up

Single Arm Shoulder Press w/ KBs

3 x 5 Reps each arm

Strength

Push Press – 7 x 2 Reps @ Strong Effort – Increase Load each round

Met Con

For time: (10 Minute CAP!)

400 Meter Weighted Run P 45/35 plate, A 35/25, H 25/15

Then 4 Rounds

10 Push Ups P Ring Push Ups, A Chest Slapping, H Hand Release

10 Goblet Squats P 70/53, A 53/35, H 35/26

Recovery (Optional)

3 Rounds

4 Clusters P 135/95, A 95/65, H 65/45

100 Meter Farmer Carry P 70/53, A 53/35, H 35/26

Steven