WEDNESDAY 9.24.14 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
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WEDNESDAY 9.24.14

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WOD
WEDNESDAY 9.24.14

WEDNESDAY 9.24.14

Strength

Banded Deadlift: 10 x 3 @ 50% + 25% Band at Top
30sec rest between sets

Accessory 

Work: 25 GHRs
100 Barbell Side Bends [HaP]

OR

Skill: jump rope work

WOD

800m Run
100 KB Swings [70/53]
(Subtract 1 Swing for every second under {4:00/4:30} on the run)

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