150710

150701-Adeline

Pre-Wod:
Dynamic Group Warm-UP

2 Rounds:

200 M Run

10 WallBall
20 Mountain Climbers

30 Second Couch Stretch, each side

Workout of the day for Friday, July 10th, 2015:

A.
6 Minute EMOM:
Deficit Pause Clean deadlift x 3
*Stand on 2″ Riser (25-lb plate) Pause at the Power Position before full extension

B.
CrossFit Total

25 Min to build to a heavy:
Back Squat
Strict Press
Deadlift

“After Party”
7 Min Partner AMRAP:
10 Tire Flips Big/Little
20 SandBag Clean & Jerk Big/Little

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