MONDAY 9.8.14 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
 | info@crossfito4w.com
 | (678) 515-3410
              

MONDAY 9.8.14

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WOD
MONDAY 9.8.14

MONDAY 9.8.14

Strength 

Deadlift: 1 rep max

Accessory

Skill:
Kipping Work
-Beat Swings
-Basic/Butterfly Kipping Pull Ups
-CTB Kipping Pull Ups
-Bar Muscle Ups

OR

50 Seated GM [HaP]
50 Back Extensions [HaP]
25 GHRs

WOD
5 Rounds:
5 Deadlifts [135/95][70% Snatch 1RM]
3 Muscle Cleans
1 Muscle Snatch

 

 

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