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Partner WOD Sunday

25
Apr

Partner WOD Sunday

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (Time)

Chip & Dale’s Adventure

5 Rounds – Stagger start

4 Rope Climbs

10 Power Cleans 95/65, 135/95, 175/125

20 DB Snatch 35/15, 55/35, KB if needed

10 Ring Dips (assisted, ring dip, 5 MU’s)

4 Tire Flips
Split Reps Evenly

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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