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WOD

9
May

Wednesday 120508

Back Squat
5 x 3, Across

Push Press
5 x 3, Increase

Prowler Push
5 x 40 Meters (1.5 x Bodyweight)
Rest as needed

8
May

Tuesday CrossFit masters

Game – The race

Warm up x 2
High knees up and back
Butt kickers up and back
30 jumping jacks
200m run/400m row

Balance WOD
Barefoot advanced one leg squat and reach

Skill/strength: Overhead Squat

WOD
5 rounds
200m run/400m row
10 OHS – PVC pipes/bar/weighted bar

Stretch

7
May

Monday CrossFit kids

Warm-Up – 4 Station Relay
Skill – Good Mornings (PVC)
WOD – 4 Rounds
• 10 Deadlifts
• 10 “Stinkbugs”
Game!

6
May

Sunday CrossFit kids

Warm-Up
3 min AMRAP
• 20 Jumping Jacks
• 3 Forward Rolls

Skill
Superman/Banana

WOD
21-15-9
• Push Press
• Deadlift
Game!