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Friday's WOD - 12/11/2015


Skill:

A.) Hollow Body-Arch (superman) hold review

B.) Tabata Hollow Rock

Strength:

Push Jerk and Strength Complex Review w/ PVC

5x1 - 2x Pause Push Jerk + 1 Push Jerk @ a light to moderate weight (no more than 70-75%)

WOD:

For Time:

500m Row

15 Toes to Bar / Knee Raises / Toes to Ceiling

15 Shoulder to Overhead

500m Row

12 Toes to Bar

12 Shoulder to Overhead

500m Row

9 Toes to Bar

9 Shoulder to Overhead


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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