CFRE WOD 9/17/14

Sep 16th, 2014

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Category: WOD

CFRE WOD 9/17/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Rope Climb (5 sets of 3 climbs)

If you can’t do Rope Climbs, you’ll practice the set up with you hands and feet but then will do the modified/scaled version of the rope climb.

Metcon 9/17/14 (Time)

3 RFT: 30 KBS (53, 35), 30 Situps, 30 DU (90 singles).

Tabata 9/17/14 (8 Rounds for reps)

complete 8 rounds of 20:10 of wall ball shots (20, 14).

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