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WODs

CrossFit WOD, August 3, 2018

By August 2, 2018No Comments
Into the Sunlight

Warm-up
Warm-up
Coach’s Choice

Metcon
Into the Sunlight
Every 5 Minutes x 6 Rounds

400/350m Row
14 Alternating DB Snatch 35/20# Rx/ 50/35# Rx+
8 Burpees Rx/ Burpee Over Rower Rx+

Record finishing time each round. Goal is to have about 1:30 Rest.
Scaling – DB weight, No push-up Burpee

Extra Work
Back Extensions (3 x 15)
W/ tempo. 2 seconds up and down.
GHD Hold (3 x :30-:45 seconds)
Face-up. Modify to hands overhead or down to hands on handles.