“7/28/15”

CrossFit Boro – CrossFit

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OPTIONAL WOD

3 ROUNDS

6 ALT WEIGHTED PISTOLS

8 ALT KB SNATCHES

“July 28, 2015” (No Measure)

Banded bottom squat

Banded bully

250m row

15 AS

15 sec HS hold

15 push press

A: Metcon (No Measure)

3 X 1 MINISTATIONS

STATION 1: 20 FT HS WALK OR 30 SEC WALL FACING HS HOLD

STATION 2: 5 RING DIPS OR MATADOR DIPS/PARALETTE DIPS

STATION 3: 20 ALT PISTOLS OR PISTOL PROGRESSIONS

B: Metcon (Time)

PARTNER WOD

MM/FF PAIRS

1K ROW WHILE PARTNER HOLDS AXLE BAR IN FRONT RACK

50 DU EACH WHILE PARTNER HOLDS BAR IN DL

20 ALTERNATING AXLE THRUSTERS

L2/RX: 135/95

SCALED: 115/75

C: Metcon (No Measure)

CORE: 3 ROUNDS

30 ABMATS

25 ALT PLANK REACHES

Mobility

Quad smash

Blue angel

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