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WODs

Playground Gym – Broward CrossFit in Davie, Plantation, Weston

By 11/30/2015No Comments

Monday 11-30-15

*Below two movements are to be done in Superset Fashion. Do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 7 times.

Strength – 2 of 15

Front Squat

7 x 1 Rep @ 70-80%, same across the board

Strength / Gymnastics

Weighted Ring Dip or Weighted Fix Dip

7 x 3 Reps, same across the board

Met Con

6 Min AMRAP

6 Pull Ups

6 Push Ups

6 Russian KB Swing – P 70/54, A 53/35, H 35/26

6 Goblet Squats – same

Recovery / Optional

3 Rounds

1 Min – Regular Jump Rope (no double unders)

1 Min – Row

Steven