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Friday 10.28.16

  CrossFit WOD Front Squat 5 RM 5RNFT 5 L Leg Lateral Step-ups 5 5 Leg Lateral Step-ups 10 L leg Banded Hamstring 10 R leg Banded Hamstring 10 Hanging Leg raises Accessory Front Rack Hold: Work up to Heavy 5-10 Sec. 1-3 Mile Farlek Run Mobility Lizard Saddle...

Thursday 10.27.16

  OLY Clean & Jerk 1 RM CrossFit WOD E2F12: 6 Box Jump 6 Ea. Med Ball Side Toss 5RFT: 10 Slam Ball 40/30lb 100ft Sled Push 270/180lb 400m Run 1 Min Rest Accessory 3-5x 10 Barbell Roll-Out 20 Bicycle Crunches Rest as needed Mobility Box Calf Stretch Box...

Wednesday 10.26.16

  CrossFit WOD Shoulder Press 5 Rep Max Jackie For time: 1000M Row 50 Thrusters 45/33lb 30 Pull-ups Accessory 3x 8-10 R Arm KB/DB Row 8-10 L Arm KB/DB Row 20 Band Pull Apart Rest as needed Mobility Barbell Calf Mash Barbell Shoulder Mash Barbell VMO Mash BodyFit...

Tuesday 10.25.16

  CROSSFIT WOD Power Clean 5 RM 4 Cycles: Min 1: 5 Rep Power Clean @ 80% Min 2: 30 Sec Max Effort Assault Bike Min 3: 30 Sec Toes-2-Bar ACCESSORY: 3 Cycles: 10 Barbell Good Morning 30-90 sec Plank Rest as needed MOBILITY: Frog Pose Seated Straddle Banded...

Monday 10.24.16

CrossFit WOD 5 RM Back Squat 4RFT 50 Double-Unders 10 HSPU Accessory 3×20 Peterson Step-Up 3×5 (each) Rear Foot Elevated Split Squat Mobility: Lizard Saddle Banded Motts Stretch   BodyFit WOD 5×20 Weighted Overhead Walking Lunge steps AMRAP15-20 10...