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WODs

CrossFit WOD, July 5, 2019

By June 30, 2019No Comments
Dog Days

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Overhead Squat (E2:30 x 5, 5 Reps Increasing @ 32×0)
* Tempo of 3 seconds down, 2 in the bottom each rep.
Every 2:30 for 12:30, perform 5 Tempo OHS with a 3 second descent and 2 second hold in the bottom of each rep. Increase the weight each set and record your best 5. Focus is tempo and form, not load.

Metcon
Dog Days
8 Min AMRAP:

10 Overhead Squats 75/55#
15/12 Cal Row

Scaling – 1.) OHS weight 2.) 15/12 Cal Bike or Ski

Extra Work
Single Leg RDL (3 x 6-8 Each Leg)
Same pair of DB or KB each set.
GHD Situps (3 x 12-15)