“2/23/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

EMOM FOR 12 MIN

EVENS: 4 F SQUAT @ 70%

ODDS: 30 DEGREE HS HOLD FOR 25 SEC

“Feb 23, 2015” (No Measure)

10 PVC passthroughs

25 DU

10 PVC wall OHS

Burgener WU

A: “Hang Squat Snatch”

1.1.1.1.1 X 3

REST 20 SEC/2 MIN

**RAMPING LOAD

B: Metcon (Time)

4 ROUNDS:

10 OHS

15 BAR OVER BURPEES

10 BOX JUMPS 24/20 (no rebounding)

REST 90 SEC

L2: 115/73

RX: 95/63

SCALED: 75/53 AND STEP UPS

Mobility

Lateral seam smash

Barbell internal rot smash

Banded OH distraction

OPTIONAL CONDITIONING

2 X 800 RUN WITH 1:1 REST