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WOD

10-29-19

By October 28, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

20 DU/SU

5 Burpees

10 Lat/Scap Swings

5 Warm Up Load Devils Press

5 SA DB Strict Press ea side

2 Rounds:

20 DU/SU

5 WU Burpee DL

3-5 WU Pull Up Variation

3-4 Warm Up Then Working Devils Press

3-5 Warm Up Push Up Variation Then Working PU Variation

#BACASTRONG5 (AMRAP – Rounds and Reps)

AMRAP 20:

RX+

50 Double Unders

5 DB Burpee Deadlift 50/35

5/3 Ring Muscle Ups

5 Devils Press 50/35

5 Deficit HSPU 6/4″

RX

50 Double Unders

5 DB Burpee Deadlift 35/20

5 Chest to Bar Pull Ups

5 Devils Press 35/20

5 Handstand Push Ups

SADPTD:

50 Bull Rope

5 KB DL 53/44#

5/3 CTRPU

5 DB Clean & Press 40/25

5 Wall Ball 20/14-7′

Scale: DU to 100 SU (2for1), DB load, CTBPU to Pull Ups, Seated Ring Pull Ups Or Ring Row, DP Load, HSPU to Push Ups OR Push Ups on Box.
Anthony begins his 5th of 6 rounds of Chemotherapy today with an in-patient visit at the Mayo Clinic.

Cool Down

1. 5 min bike

2. Shoulder Floss: 3 min per side

3. Lat/Pec Floss: 3 min per side

4. Hamstring Floss: 3 min per side