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OUR BLOG

7/28/2014 WOD

By jeff@maverickcrossfit.com | In WOD | on July 27, 2014

Monday 07/28/2014

 

PreGame: (Before Class)

Squat Prep- Demo

 

Warm Up:

Three rounds of:
50 double unders or 30 Seconds practice,
10 ring rows,
15 pushups,
20 walking lunges,
25 situps

Strength:

22 Minutes-
2 Count Pause Back Squat 6@9 (Load Drop) 7% Fatigue

WOD: 

Level 1- For Quality-Not Time
30 Pull-ups or sub
30 Dips Or sub

Level 2- For Quality-Not time
30 Ring Pullups
30 Ring Dips

Level 3- For time
30 Muscle Ups

 

Extra Credit:

A. 3 x 10 per leg- Psoas March- no band- Demo

B. Accumalte 2 Minutes per leg Couch Stretch

C. Hamstring Smash- Demo

 

 

 

 

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