“2/18/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

15 AXLE THRUSTERS 65/45

10 C2B

“Feb 18, 2015” (No Measure)

Banded hamstring floss

500m row

10 leg swings side to side

10 leg swings front to back

20 DU

25 hollow rocks

A: RDL (5 X 6 AHAP **RAMP every set )

B: Metcon (Time)

2 ROUNDS:

20 STRAIGHT LEG SUMO DL

20 DU

20 CONVENTIONAL DL

20 AIR SQUATS

L2: 205/133

RX: 185/123

SCALED: 135/93

Mobility

QL smash

Anterior shin smash

Classic hamstring mob

OPTIONAL SKILL

4 X 10 GHR

4 X 10 GHD SIT UPS

100 SUPERMAN

100 HOLLOW ROCKS

4 ROUNDS

40 CAL AD

2:30 REST

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