“4/27/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

A- 3 SETS OF 3 POSITION SNATCH

**1 @ HIPS

**1 @ KNEES

**1 @ FLOOR

B- 3 ATTEMPTS AT MAX L SIT

REST 90 SEC

“April 27, 2015” (No Measure)

Oly wall squat

Shoulder Fu Quickie https://www.youtube.com/watch?v=5v-8xEpVjZQ – start at 1:10-1:50 (no LAX ball)

300m row

3 rounds:

10 AS

5 pullups

A: Front Squat (5×3 @ 15X5 TEMPO REST 2 MIN)

B: Turkish Get Up (4×4 heavy )

C: Metcon (Time)

4 ROUNDS:

250M ROW

10 PISTOLS / GOBLET SQUATS

10 C2B

L2: PISTOLS/C2B

RX: PISTOLS OR G SQUATS @ 70/53

SCALED: GOBLET SQUATS @ 53/35 AND PULLUPS OR RING ROWS

Mobility

Banded OH distraction

KB quad smash

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