wod

3.31.15 Lone Tree CrossFit Gym Workout WOD

By 03/30/2015 No Comments

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A.  For Quality:

50 Ring Rows with feet on a 20 inch box

50 Deficit pushups (Stack plates underneath hands for deficit)

You can break up these reps however you would like. The goal here is for full range of motion/ quality reps. I would rather see small sets and good reps then rushing to get through with large sets of reps with poor form.

B. 21-18-15-12-9

Deadlifts (225/155)

Toes to Bar

Rest 3 minutes

21-15-9

Hip Extensions

GHDs

steven s

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