Monday 1-19-15

Warm Up
Coach’s Choice

Skill
Squat Therapy
10 slow squats/pause for 5 seconds at the bottom

WOD
21-15-9
Thrusters (95/65)
Front Squat (95/65)
Wall Ball (20/14)

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Travel WOD
For Time:
60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile

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scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

09-22-2022 2:40 pm

Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2

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