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WOD 20170309

8
Mar

WOD 20170309

CrossFit

Strength
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

Metcon
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

21-15-9


Base Camp

Strength
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 3 – Supine Ring Rows x 10 @ 2111

Metcon
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

-time-

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