Friday – 170609

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WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

Complete as many rounds and reps as possible in 12 minutes of:

30 Calorie Row
then, 2 rounds of…
5 Pull Ups
10 Hand-release Push Ups
15 Air Squats

Level 3 – As Rx
Level 2 – Jumping Pull Ups, Push Ups
Level 1 – Ring Rows, Knee HR Push Ups

SWOD

Back Squat x 20 reps

Note: This is to be done unbroken, you may not set the bar down and you should not rest for long periods of time. The first time you do this, start at 60% and add 5 lbs each time after that. If you fail, reduce the weight by 20 lbs and continue to build up 5 lbs each time from there.

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