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OUR BLOG

Friday wod

By Wodify Admin | In WOD | on July 2, 2020

Announcements

Members and Guests! Please do NOT cross the exercise perimeter of others to grab or put away equipment. Use the Green Hashed walkways to respect social spacing with others. Thank you!

St. Louis – CrossFit WOD

Metcon

BRASWELL (AMRAP – Rounds and Reps)

AMRAP in 40 minutes

12 Burpees

9 Hang Power Cleans (95/65 lb)

18 Wall Ball Shots (20/14 lb)

200 meter Sandbag Run (60/40 lb)
Option 1.

Elmsy (Time)

*400m Run

10 Rounds Of

10 Push Ups

10 KB Swings 53/35

10 Box Jumps 24/20

*400m Run

*Wear a vest if you have one on the run.
Option 2

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Option 3. This year with COVID-19 Glen will be completed with strict pull ups. 3 strict pull ups equal 1 rope climb. 30 reps total.

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