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Saturday, January 31, 2015

30
Jan

Saturday, January 31, 2015

After the WOD tomorrow come on down to CrossFit Eminence to support our very own JD White as he competes in The Winter WODfest.  CrossFit Eminence is located at 864 E. 78th Ave Thornton, CO 80229.  JD’s heat times for Saturday are as follows: 9:40, 12:45 and 4:10. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • Team Relay

Skill:

WOD:
7 Rds For Time: (14 Minute Cap)

  • 7 Pull Up
  • 7 Hand Release Push Up
  • 7 Box Jump Overs 24/20
  • 10yrd Seal Walk
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • Team Relay

Skill:

WOD:
7 Rds For Time: (14 Minute Cap)

  • 10 Pull Up
  • 10 Hand Release Push Up
  • 10 Box Jump Overs 24/20
  • 10yrd Seal Walk
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

  • Team Relay

Skill:

WOD:
7 Rds For Time: (14 Minute Cap)

  • 10 Chest to Bar Pull Up
  • 10 Handstand Push Up
  • 10 Box Jump Overs 24/20
  • 10yrd Seal Walk
Additional:
  • 10 Minutes Mobility

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