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Wed 9- 16-15

Posted on Sep 15, 15

Skill review:

Sprint start on rower

Warm Up:

2 rounds

Sprint start & power 10 (cont to row at regular pace until 250m)

30 sec downward dog

30 sec upward dog

10 stationary inch worms

 

WOD:

5 rounds of:

In 3:00 complete

– 500m row

– max deadlifts in remaining time ( bodyweight)

** 2 mins rest between rounds

 

After Party:

glute/ piriformis mash

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.