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20141124 MONDAY

By 0
23 November 2014

Today’s WOD

WARMUP

2-3 Rounds
10x Jumping Lunges
10x Hollow Rocks
10x perfect Goblet Squats
10x dislocates
10x OHS

Banded Rack mob during QOD

STRENGTH

5 min tech and position work with empty barbell
15 minutes to build to a max Front Squat triple

Front Squat
From the rack, hip crease below the knee
x 3 : 100%

 

WOD

Lunge + TTB + PP
4 rounds for time:

12x Barbell Front Rack Lunges…

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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo