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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on August 9, 2018

St. Louis – CrossFit WOD

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Weightlifting

Sumo Deadlift (4×8)

Moderate Load

Metcon (No Measure)

16:00 EMOM

Min 1 – 8 Sumo DL

Min 2 – 8/arm SA KB Rows

Min 3 – 30s DBL FR Hold

Min 4 – Rest

Metcon

Metcon (Time)

For Time:

12-9-6

Strict Pull Ups

Power Snatch 115/75

-2:00 Rest-

For Time:

21-15-9

Pull Ups

Power Snatch 75/55
Take 2:00 off your overall time.

OSC/AOT

Metcon (Time)

For Time

15-12-9

GHD Sit Ups

T2B

30-24-18

AbMat Sit Ups

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