WEDNESDAY 10.8.14 | CrossFit Old 4th Ward

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

WEDNESDAY 10.8.14

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WOD
WEDNESDAY 10.8.14

Strength

Box back squat: 10 x 3 @ 60% 
Rest 30 seconds between sets

Accessory

Mobility: squat mobility

WOD

“Dirty 30” for time: 
30 front squats [50% BW][35% FS]
30 deadlifts [50% BW]
30 burpees
30 toes to bar
30 power cleans [50% BW]
30 shoulder to overhead [50% BW]
30 GHD sit ups
30 back squat [50% BW]
30 pull ups

 

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