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Saturday 131207

6
Dec

Saturday 131207

Come out to CrossFit Salvo which is located at 975 Platte River Blvd. Unit G
Brighton, CO 80601,
tomorrow and help cheer on William as he takes on the WOD 4 Toy Comp.  His heat times are 9:30, 10:00, 12:30 and 2 pm. 

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Supine Row x 8-10 @2111
  • Partner Resisted Hamstring Curl @5131

Skill:

Joanne’s B-Day WOD:
For Time:

  • 15 Burpee
  • 20 Pull Up
  • 25 Hand Release Push Up
  • 30 Sit Up
  • 35 Jump Squat
  • 400 Jump Rope Singles
  • 35 Jump Squat
  • 30 Sit Up
  • 25 Hand Release Push Up
  • 20 Pull Up
  • 15 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Supine Row x 8-10 @2111
  • Partner Resisted Hamstring Curl @5131

Skill:

Joanne’s B-Day WOD:
For Time:

  • 15 Burpee
  • 20 Pull Up
  • 25 Hand Release Push Up
  • 30 Sit Up
  • 35 Jump Squat
  • 400 Jump Rope Singles
  • 35 Jump Squat
  • 30 Sit Up
  • 25 Hand Release Push Up
  • 20 Pull Up
  • 15 Burpee
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
  • WOD Designed as a Group on the spot!!!
Additional:
  • 10 Minutes Mobility

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