Playground Gym – Broward CrossFit in Davie, Weston, Plantation area

By October 12, 2017 WODs No Comments

Lift
BS – 5 x 5 Reps @ 75% – E3M

Conditioning
10 Min EMOM
20 Double Unders (L3), 10 Double Unders (L2), 5 Double Unders or attempts
+
10 Wall Ball – 30/20 (L3), 20/14 (L2), 14/10 (L1)

Superset
1a. Heavy Russian KB Swings – 4 x 15 reps
no rest
1b. Pendlay Rows – 4 x 8 reps
120 sec rest

Extra Credit
6 x 20 Yard Backwards Sled Pulls – fast, moderate weight, rest as needed between efforts

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