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Crossfit Coquitlam WOD – November 20 2013

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Main – CrossFit Group WOD

Hips and Shoulders Mobility (No Measure)

Light Jog around Bean Counter. 10 Walking Lunges per leg, 20 Jumping Jacks, 10 PushUps. Then spend 5-10 minutes with hip and shoulder joint mobility. Your coach will set you up.

Bent Over Row (4 sets of 8 bent over barbell rows)

Follow each set of bent over rows with 8 perfect push-ups. Use a box if needed. Rest 2-3 between sets.

Christine (running) (Time)

3 ROUNDS
400m run
12 Body Weight Deadlifts
21 Box Jumps/Steps

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