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Wednesday October 24, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Wednesday October 24, 2012

Toes-To-@*%!*^-Bar!

As we approach the Nutrition Challenge we will be lining up 5 days of the Girl WODs. Got one you’d like to do? Vote for it on the FB Page.

Today’s Workout:

Warm-Up
1-2-3-4-5-6-7-6-5-4-3-2-1
Pushup and Situp:
then:
Hold Pike Stretch  for 2 minutes
Hold Side Split  on left right for 2 minutes
Hold Side Split  on right left for 2 minutes
Hold Pike Stretch  for 2 minutes

As low as you can go.

then:
Front Squat
3-3-3-3-3

WOD
Fitness
21-18-15-12-9-6-3 reps for time of:
10-25 pound Sumo deadlift high pull
Lateral box step, over 12-15” obstacle (stacked plates would be nice)

Performance
21-18-15-12-9-6-3 reps for time of:
65/45 pound Sumo deadlift high pull
Lateral jumps, over 20” obstacle

RX
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24” obstacle

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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