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Home / Uncategorized / HAPPY BIRTHDAY KATIE! / “CROWE” WOD 11/13/17

HAPPY BIRTHDAY KATIE! / “CROWE” WOD 11/13/17

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Happy birthday Sis. Love ya!

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility

WIN
SKILL:
EMOM 8
ODD: 7 Ring Dips
EVEN: 7 Strict Pull Ups
LIFT:
Clean + Front Squat + Jerk
7 Rounds (Every 90 Sec.)
*Start at 65% and build.
WOD:
“CROWE”
5 Round
5 Ring Muscle Ups
10 Power Cleans (135/95) (115/75)

FIT:
SKILL:
3 Rounds
8e DB Bent Row
8 Weighted Push Ups
8 Strict Pull Ups
LIFT:
Box Jump
*Work to a max height.
WOD:
5 Rounds
10 Box Jump Overs (24/20) (20/12)
10 Med-Ball Cleans (30/20) (20/14)
10 Pull Ups
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