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WOD 2/29/2016

Strength: 1) 4x :20 Bar Hang w/ Partner pushing from behind to open Thoracic Spine 2) 3 rounds of: 10 Scapular elevation/depression, rest :30 10 Arch to Hollow Swings 3) Chest 2 Bar Pullups: 2x 3,3,3,3 rest :15/3:00 4) Pendaly Row: 3×10, rest 2:00, ahap WOD: For...

WOD 2/26/2016

CrossFit Open 16.1 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 20 minutes of:...

2/25/2016

Strength: 1) Back Squat: 3,3,3,3 rest 3:00 @55-65% 3RM across all 4 sets 2) GHD Hip Ext: 2×15, rest :90 WOD: AMRAP 5 @70% effort of: 15 Thrusters 75/55 10 Step up overs 24/20′ rest 3:00 AMRAP 5 @70% effort of: Calorie Row Mobility: 5 min of: Couch Stretch 3...

WOD 2/24/2016

Gymnastics: 1) 4x :20 Bar Hang w/ Partner pushing from behind to open Thoracic Spine 2) 3x 6 Scapular Elevation/depression 6 Arch to hollow swings 3) EMOM 4: 6 Toes 2 Bar rest :60 EMOM 4: 6 Chest 2 Bar WOD: 3 rounds of: :30 ME Power Clean @80%, rest :60 :60 ME Burpee...