“Red Nation”

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Strength Focus WOD – IMG_3071

  • 3RM Push Jerk

 

CrossFit WOD –

“Red Nation”
AMRAP 15 min:IMG_3069

  • 10 Toes-to-Bar
  • 15 Box Jumps (24″ M, 20″ W)
  • 20 Wall Balls (20# M, 14# W)

Comp Squad Extras
IMG_3074
Deadlift

work up to a heavy double
**
C2B Pullup Progression
7 sets of 9, :40 rest between sets
**
Accessory Work
2 rounds NOT for time of:
5 Glute Ham Raises
10 Hip/Back Extensions
20 Hip Extensions

IMG_2936
Check out these ‘game’ faces ready to go!!

IMG_2939 IMG_2937 IMG_3053
IMG_2974 IMG_2972
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