Wed

Main – CrossFit

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Main WOD

A: Overhead Squat (1/2 BW ladder EMOM +1)

B: Chest-To-Bar Pull-ups (Ladder , same as A)

SWOD

S-: Metcon (Weight)

S-A. Build to a Heavy 5 Rep Deadlift in 20 minutes

S-B. Accumulate 5 minutes in the Push-Up Plank Position

S-C. Max Strict Pull-Ups in 5 minutes

S-D.

100 Back Extensions for time

Categories: WOD

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