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Wednesday 5/8/19

By Wodify | In WOD | on May 7, 2019

West End CrossFit – CrossFit

“Waterlogged” (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

*Fitness – 35/25

Open Athletes


Body Armor

4 Giant Sets

6 Weighted Pull ups

12 Barbell Good Mornings

15-21 GHD Sit Ups

Max Effort L-Sits

Rest 2:00 between efforts

Aim is to build to a moderate on each – weighted pull up and good morning.

On the good morning, stay in the area of 25-35% of our estimated 1RM Back Squat.

Odd Object Conditioning

800 Meter Sled

First 200 Meters – Sled Pull (facing away)

Second 200 Meters – Sled Drag (facing sled)

Third 200 Meters – Sled Pull (facing away)

Fourth 200 Meters – Sled Drag (facing sled)

Athlete’s choice on loading. Stimulus wise, looking for a challenging load that we are walking with and not running. But, a load we are confident we could complete in 100m sections.

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