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CrossFit WODs Oct 4-8

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Monday, Oct 4
STRENGTH
push press 5 x 3
WOD
400m med ball carry, 20,14
then,
21-15-9
med ball cleans
med ball sit ups
then,
200m med ball carry

Tuesday, Oct 5
STRENGTH
back squat 5 x 3
WOD
AMRAP in 11 minutes
10 KB swings, 55/40
9 box jumps, 24/20
8 DB walking lunges, 45/30

Wednesday, Oct 6
WOD
3 rounds
row 500m
3x
5 DB DL, 45/30
5 DB hang squat clean thrusters
5 pull ups

Thursday, Oct 7
WOD
200m run
25 toes to bar
25 plate push ups, 45/25
1 lap OH plate carry
50 burpees on plate
50 DU’s
1 lap OH plate carry
25 toes to bar
25 plate push ups
200 run

Friday, Oct 8
WOD
AMRAP in 14 minutes
5 deadlifts, 225/155
10 DB push press, 45/30
5 deadlifts
15 wall ball shots

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