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CrossFit Coquitlam WOD – August 28, 2013

CrossFit RPCFOPearlicious – Game Face at RPCFO Challenage

Announcements:
1./ The 9:30 AM Group WODs will be added to the schedule starting September 9th.
2./ The gym will be completing a Whole 30 Challenge starting September 7th with a kick-off BBQ at the gym. We’ll be hosting weekly meetings to trade ideas, answer questions and discuss your feelings. “Hi…My name is Tom. And last night I drank a litre of maple syrup…”
3./ Press Release for PentathaWOD

Warmup
4 Rounds or 10 Min (not for time)
1 X Free Stand Handstand (or Teddy Bear)
10 Pistols per leg (or candlestick rolls to both, then 1 leg)
10 Ring Dips

Strength
Four sets of:
Back Squat x 5 (set 1), 3 (set 2), 2 (set 3), 1 (set 4)
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 90 seconds
Looking for a heavy back squat on the last sets. Spotter rule in effect!

WOD
This is a bit of a down day for those that did Tuesday’s Epic. If you missed Tuesday, feel free to go solo on this one.
In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots (20/14)-rx
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wallballs and the 200 meter run before Partner B can begin his/her wallballs.)

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