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WODs

Playground Gym – Broward CrossFit in Davie, Weston, Plantation

By 11/10/2015No Comments

Wednesday 11-11-15

Skill (10 Min Cap)

Max Height Box Jump – 3 Attempts

Strength

3″ Deficit Deadlifts – on 45 plates

7 x 1 Rep @85%-90% – same weight across the board

Strength

Weighted Pull Ups 7 x 2 Reps

*use bands if necessary

Met Con

“Death by 10 Meters”

Min 1 – Run 10 Meters

Min 2 – Run 10 Meters – turn – Run 10 Meters back

Min 3 – Run, Turn, Run, Turn, Run

Min 4 etc……………………..

Keep going until no longer able to get in under 1 min clock

Recovery / Optional

2000 Meter Row for time

Steven