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Summer Shakedown / “SHAKE IT UP” WOD 6/1/12

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Summer Shakedown to be held at Axiom CrossFit August 25, 2012! Sign ups are June 16, 2012!! Get Some!!

WARM UP:

250 M. Row (50%)

250 M. Row (75%)

250 M. Row (100%)

Rest 1-2 Min. between sets or work with a partner.

SKILL:

7 Min. of Handstand Walking

*Have fun!

LIFT:

3×5 Back Sqt. (80%)

WOD:

“DTRO”

750 M. Row

40 Ground to O.H. (75/55) (65/45) (55/35) (45/25)

30 KBS (53/44) (44/35) (35/26) (26/20)

500 M. Row

20 Ground to O.H. (115/75) (95/65) (75/55) (65/45)

30 KBS

350 M. Row

10 Ground to O.H. (135/95) (115/75) (95/65) (75/55)

30 KBS

*You must add weight to your bar after the 500 & 350 M. Row’s

POST WOD:

Foam Roll

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