“11/5/14”

CrossFit Boro – CrossFit

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“Nov 5, 2014” (No Measure)

Banded bully

5-10-15:

pushups

ab mats

DU

A: Floor Press (10 mins to build to 1RM)

B: DB Floor Press (6 mins to build to 8 rep max )

C: DB Tate Press (3×10)

D: Metcon (No Measure)

MINI BAND PUSH DOWN X 100 reps

**PUSH IT DOWN AND PULL IT APART AT THE BOTTOM

E: Metcon (Time)

PARTNER WOD

5 RDS FOR TIME:

20 MB ABMAT TOSS EACH

10 CAL ROW EACH

20 DU EACH

Mobility

Banded lateral opener (BASL Area 3)

Triceps smash on bar

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