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Thursday October 2nd 2014

Main – CrossFit Group WOD

Coach led 400M Run (No Measure)

Pedestal Warmup (No Measure)

Coach Led – Pedestal Warmup

2 Rounds

Prone Top of pushup X 60 Secs

Supine Top of pushup (Hands behind) X 30 secs

Side Pedestal X 30 secs
Today is a Trial Day! You will attempt a max effort at 3 different stations. Coach will organize and you do the rest.

Don’t forget the quick 5 minute AMRAP at the end to wrap things up.

500m Row (Time)

Max Effort 500m Row

Pull-ups (Max Effort unbroken)

Dips (Max Effort unbroken. Box progs, Bands allowed.)

10022014 AMRAP 5 Minutes (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

15 BoxJump/Step 24/20

15 KB Swings 50/35, 45/25, 25-35/15-25

6 PushUps

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