140220 Thursday

photo (20)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
Sumo Deadlift,
Pull-up (Strict Rnd 1),
Wall Ball,
T-Push-up (Rnd 1)–>Dips

Strength/Skill Development

A1. : Weighted Dip (@ 20X1; 3-6 x 4. )

A2. : Weighted Hip Extension ( @ 2011; x 7-12 x 3)

WOD

Metcon (AMRAP – Reps)

4 Rounds

60s Wall Balls
30s Rest
60s Row for Calories
30s Rest

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