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Warmup Row 250m 2 rounds, 10 each: dislocates, good mornings, air squats, push ups Row 250m 2 rounds, 10 each: overhead squats with PVC, abmat situps, light KB swings Row 250m Skill Practice Take [...]

Warmup Row 250m 2 sets of 10 each: abmat sit-ups, push-ups, dislocates, overhead squats with PVC, good mornings Warm-up competition: Partner up for 3 minutes – One partner does 7 med ball [...]

Rest day

Today’s WOD was indoor climbing at the CrossFit Sports Series. We had a great time climbing, met coach Glassman, and hung out with crossfitters. Great day!!

Warmup Row 500 meters 2 rounds of 10 reps each: dislocates, hip swings, hip kicks 2 rounds of 10 reps each: push-ups, abmat sit-ups, overhead squats with PVC 3 minutes of 4 exercises, 15 seconds [...]

Rest Day

Warmup Row 250m 2 rounds, 10 each: dislocates, good mornings, air squats, push ups Row 250 2 rounds, 10 each: overhead squats with PVC, abmat situps, light KB swings Strength Front squat 5×5 [...]

Warmup Row 500m 3 rounds 10 each: dislocates, overhead squats with PVC, hip swings, hip kicks Partner up: for 2 minutes – one partner does 8 ball cleans while the other does burpees, then switch [...]

Warmup Row 250 10 reps of: dislocates, hip swings, hip kicks – repeat 2x Row 250 10 reps of: pushups, abmat situps, overhead squats with PVC – repeat 2x Row 250 Strength Deadlift [...]

Rest Day