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WOD 130503 Friday Fun Day!

02 May

by: Jason Swafford Published in WOD Blog

Warm up

FRIDAY FUN DAY!

CROSSFIT SOCCER

Strength/Skill

Back squat 5 x 10

Alternating plyo pushups on medicine balls 5 x 10

WOD

5 min AMRAP of 5 reps partner on 5 reps partner off of:

Power snatch (135/95)

Then:

40 m sprint partner on and off 5 min amrap

Score is total reps + runs in the combined 10 minutes

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WOD 130502 Nancy

01 May

by: Jason Swafford Published in WOD Blog

Warm up

Run drills:

400 m run

Down n back high knees

Down n back butt kicks

Down n back shuffle

Down n back kareokee

High leg kicks down

Lunges with arms locked overhead back

Strength/Skill

30s on 30s off of x 5

Barbell front squat

Barbell power clean

WOD:

“Nancy”

CrossFit Nancy