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WODs

Playground Gym – CrossFit, Olympic Weightlifting, Power Lifting, Bootcamp in Davie, Plantation, Weston

By 10/29/2015No Comments

Friday 10-30-15

Warm Up

Coaches Choice

Mobility

Hip

Skill

Turkish Getups – 5 Each Side

Strength

3″ Deficit Deadlifts – on 45 plates

7 x 1 Rep @80% – same weight across the board

Strength

Weighted Pull Ups 7 x 2 Reps – use dumbbells between legs

*use bands if necessary

Met Con

7 Minute AMRAP

6 Burpees w/ 10 Ft Lateral Shuffle

10 Left Hand Russian KB Swings – P 70/53, A 53/35, H 35/26

6 Burpees w/ 10 Ft Lateral Shuffle

10 Right Hand Russian KB Swings – P 70/53, A 53/35, H 35/26

Extra Credit (Optional)

3 Rounds

30 Seconds Max Toe 2 Bar

30 Seconds Max Jumping Air Squats

Steven