“1/26/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

EMOM FOR 10 MIN

EVENS: 4 HANG SQ CLEANS @ 185/123

ODDS: 20 FT HS WALK

“Jan 26, 2015” (No Measure)

Oly wall squat w/ ext rot

Super front rack

250m row

12 partner reverse med ball tosses (throw from front to back wall)

A: HANG PWR CLEAN + 2 HANG SQ CLEANS (12 mins to build to complex )

B: Metcon (Time)

10 G2OH

REST 1 MIN

10 G2OH

REST 1 MIN

10 G2OH

L2: 185/123 THEN 155/103 THEN 135/93

RX: 165/113 THEN 135/93 THEN 115/73

SCALED: 115/73 THEN 95/63 THEN 75/53

Mobility

Lateral seam smash

Banded OH distraction

Achilles smash

OPTIONAL CONDITIONING

200M RUN X 4 WITH DESCENDING REST

60, 45, 30 SEC