CFRE Fun Friday WOD 9/12/14

Sep 11th, 2014

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Category: WOD

CFRE Fun Friday WOD 9/12/14

Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Power Clean (5 sets of 5 reps)

warm up with a few sets at 50% of your 1RM. Your first working set should be at 65% then increase by 5% each set thereafter.

Metcon 9/12/14 (Time)

For Time: 100 Squats, 90 DU (180 singles), 80 push ups, 70 sit ups, 60 Jumping Pullups, 50 Thrusters (Empty Barbell), 40 Back Extensions, 30 Box Jumps (20), 20 KB SDHP (53, 35), 10 HSPU.

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