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OUR BLOG

Tuesday 7/9/19

By Wodify | In WOD | on July 8, 2019

West End CrossFit – CrossFit

Deadlift (1 x 3)

Build to a heavy set of 3

“Sugar Daddy” (Time)

21 – 15 – 9

Deadlifts (225/155)

400 Meter Run

Open Athletes

Romanian Deadlift + HS Walk

On the 2:00 x 5

5 Tempo Romanian DL

Handstand walk practice*

TEMPO RDL:

4s negative, 1s pause in bottom

Regular stand

Sets #1+2+3 – 35% of 1RM DL

Sets #4+5 – 40%

“21 Guns”

For Time

21-15-9

Strict Pull Ups

Strict HSPU

12:00 Time cap

*REP MODS – 15-12-9 OR 12-9-6

“Sugar Daddy”

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