Warm Up
4 Rounds
1 min. jump rope (single or double unders)
20 Spider-Man lunges
10 inch worms
10 kb power swings
Skill
Wendler Concept
Rowing Stroke
WOD
A. Wendler P1 Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
B. 4 Rounds
4 min. Row
1 min. Rest
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Travel WOD
A. 5 x 5 Back Squats – increase weight by 10% each set
B. 4 Rounds
4 min. Run at steady pace
1 min. Rest
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
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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