12 September 2015 CrossFit WOD

12 September 2015 CrossFit WOD

Supplemental Strength
4 x 8 Single Arm Row
4 x 8 T Bar Row

Strength
Pendlay Row
6 x 8
Hollow Rocks
6 x 20
Every 3:30 Minutes

Team WOD

7 Minute AMRAP
20 Calorie Row (10/10)
20 KB Flip Squats

Rest 2 Minutes

7 Minute AMRAP
100 Double Unders (50/50)
10 Burpee Pull Ups (5/5)

Rest 2 Minutes

7 Minute AMRAP
400 Meter Run (200/200)
20 Alternating Front Rack Lunges (10/10)

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