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WODs

Playground Gym – Broward CrossFit in Davie, Weston, Plantation

By 11/24/2015No Comments

Wednesday 11-25-15

*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 5 times.

Strength – 1 of 15

Front Squat

5 x 3 Reps @ 70-80%, same across the board

Strength / Gymnastics

Weighted Ring Dip or Weighted Fix Dip

5 x 5 Reps, same across the board

Met Con

6 Min AMRAP

8 Double KB Cleans – P 53/35, A 44/26, H 35/18

8 Doubel KB Push Press – same weight

40′ Walking Lunge

Recovery / Optional

3 Rounds NFT

60 Wall Ball 20/14

60 American KB Swings 53/25

Steven