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CROSSFIT
WOD:
4 Rounds For Time:
20 Alternating DB Power Snatches 50/35
30 Sit Ups/GHDs
400m Run with Odd Object/Row
*Odd Object (Pick One):
-Medball
-SlamBalls
-Weighted Vest
-DB
GOAL: 15:00 - 20:00
SCALING:
DB SNATCHES
-Reduce Reps/Weight
-KBS
COMP:
Do As RX
ACCESSORY:
4 Sets:
16 Banded Pull Aparts
12 GHD Hip Extensions
8 Romanian Deadlifts @ 35% of 1RM Deadlift
4 Tempo Ring Rows (1s Up, 3s Down)
MODIFICATIONS:
HIP EXTENSIONS:
-Supermans
-Banded Good Mornings
-Barbell Good Mornings
RDL
-Banded Good Mornings
RING ROWS
-Tempo DB Curls
-Tempo Barbell Curl
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