“1/27/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

EMOM FOR 18 MIN

MIN 1: 2 MU

MIN 2: 6-8 ALT PISTOLS

MIN 3: 20 SEC L SIT ON PARALLETTES

“Jan 27, 2015” (No Measure)

Banded ankle mob

7 lunges

7 S2OH

7 DL

Burgener WU

A: Metcon (Weight)

10 MIN TO WORK:

SNATCH WITH 2 PAUSES

**1 BELOW THE KNEE

**1 @ MID THIGH

B: Metcon (4 Rounds for reps)

0-4 MIN:

25 DU

10 AXLE DEADLIFTS

4-8 MIN:

25 AIR SQUATS

10 AXLE PWR CLEAN

8-12 MIN:

25 WALKING LUNGES

10 AXLE THRUSTERS

12-16 MIN:

25 FLUTTER KICKS

10 S2OH

L2 & RX:

135/95 DL

105/75 PWR CLEAN

75/55 THRUSTERS AND S2OH

SCALED:

105/75 DL

75/55 PWR CLEAN

55/35 THRUSTERS & S2OH

Mobility

Barbell quad smash

Barbell internal rot smash

Classic hamstring mob

OPTIONAL SKILL

AWESOME ABS WITH A PARTNER

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