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WODs

Playground Gym – Broward CrossFit in Davie, Weston, Plantation

By 11/26/2015No Comments

Friday 11-27-15

Strength

3″ Deficit Deadlifts – on 45 plates

5 x 1 Rep @100%-105% – same weight across the board, increase from last week

Strength

Weighted Pull Ups

5 x 3 Reps

*use bands if necessary

Met Con

500 Meter Row

rest 2 Minutes

400 Meter Row

rest 2 Minutes

300 Meter Row

Recovery / Optional

NFT

15 Wall Ball 20/14

200 Meter Run w/ same Wall Ball

15 Burpees

Steven