WEDNESDAY 9.17.14 | CrossFit Old 4th Ward

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

WEDNESDAY 9.17.14

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WOD
WEDNESDAY 9.17.14

WEDNESDAY 9.17.14

Strength

Banded Box Front Squat:  10 x 3 @ 45% + 25% Band at Top
Rest 30 seconds between sets

Accessory

Hip Mobility Work
-Center/Pancake Splits
-Sumo Squats
-Couch Stretch
-Heel Chord Stretch
-Calf Mobility

WOD

3 Rounds:
20 WB Shots 20/14
20 KB Swings 53/35
250m WB Carry
(Keep WB in front of your chest during the carry. 250m is from the WB wall one lap around the parking lot) 

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