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WODs

Playground Gym – Broward CrossFit in Weston, Davie, Plantation

By 12/21/2015No Comments

Monday 12-21-15

Skill Work

7 Mins to practice 20′ Front Rack Barbell Lunges

increase weight

Strength – 7 of 15

Front Squat

5 x 3 Reps, same weight as 12/17 across the board

Strength / Gymnastics

Strict Ring Dips

5 x 5 Reps

Met Con

8 Min AMRAP

40 Double Unders or 100 Single Jump Rope

40′ Front Rack Walking Lunge – P 95/65, A 75/55, H 65/45

Ring Dips – P 8 reps, A 6 reps, H 4 Reps

Cash Out / Optional

3 Rounds

100 Meter Farmers Carry 53/35

15 Wall Ball 20/14

Steven