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WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 11/12/2015No Comments

Friday 11-13-15

Strength

Push Press – 5 x 3 Reps @ Strong Effort

Increase Load each round

Skill (10 Minutes)

Rope Climb – P&A Legless Rope Climbs

Met Con

10 Min AMRAP

1 Rope Climb – P Legless, A Rope Climb, H 10 Pull Ups

10 Left Arm Russian KB Swings – P 53/35, A 35/26, H 26/14

10 Right Arm Russian KB Swings – P 53/35, A 35/26, H 26/14

250 Meter Row

Recovery / Optional

3 Rounds

40 Ft Heavy OH Yoke Carry

30 Double Unders

Steven