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The calm before the storm

3
Oct

The calm before the storm

East Williamsburg – CROSSFIT

QOD

Name something on your bucket list?

Warm-up

3 Rounds

30 Double Unders (90 Singles)

10 Air Squats

10 Push Ups

Then:

5 Min. of Mobility

Strength / Skill

What measures will you go to to get swole?

Weighted Pull-ups (5-5-5-5-5)

WOD

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

https://www.youtube.com/watch?v=uuF6WMR4LQs

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
One point is given for each rep, except on the rower where each calorie is one point. Post total score of points to comments.

W – 14lb, 9ft – 55#

Stretch / Cool Down

Have a beer!

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