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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, DEC 19TH WOD

Posted: Dec 18, 2018
Categories: WOD
Comments: 0

Warm-up

2 rounds:

Samson stretch down

30 sec bottom of squat hold

20 side lunges

10 jump squats

 

Strength/Skill

12 min EMOM:

Even: 3 front squat

Odd: 6 back squat

-load barbell  @ 55-60% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

Conditioning:

w/a partner for time:

Buy in:

60 toes to bar (total, divide as you’d like)

Then 6 rounds each (rest while partner completes full round)

12 shoulder to OH (115/75)

12 box jumps (24/20)

Cash out:

60 cal row (total, divide as you’d like)

Print
Tags: WOD

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