WEDNESDAY 10.1.14 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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WEDNESDAY 10.1.14

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WOD
WEDNESDAY 10.1.14

WEDNESDAY 10.1.14

Strength

Banded deadlift: 10 x 3 @ 55% + 25%
Rest 30 seconds between sets

Accessory

Skill: Kipping

OR

Work: weighted plank 3 mins
50 weighted back extensions 

WOD

As many rounds as possible in 15 mins: 
400m run
5 power cleans 185/135 (85%)

 

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