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WOD Wednesday

9
Dec

WOD Wednesday

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Metcon (No Measure)

EMOM for 16 minutes

Min 1 – Goblet Squat x 8-10

Min 2 – Ring Pull Up x 3-5 OR Ring Row x 5

Min 3 – Box Jump/Step Down x 8-10

Min 4 – Row 15 Strokes

-Moderate effort.  Use this as prep for the test.
There is no measure here on purpose.

Metcon (4 Rounds for reps)

For max reps/cals:

4 minutes – Row for calories

Rest 60 seconds

3 minutes – Pull Ups

Rest 60 seconds

2 minutes – Back Squat (BW for men/ 3/4 BW Women)

Rest 60 seconds

1 minute – Shoulder to Overhead (135/95)

-Barbell may be taken from the rack for the Back Squat

-Barbell must originate from the ground for the STO.  You may not use a rack at any point in this minute.

-Post total number of reps/cals for each section of the test and the load used.

-If you are not capable of BW or 3/4 on back squat use 70% of your 1RM

Cool down

Lat stretch with band, Sit on lacrosse ball

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