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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on January 8, 2019

St. Louis – CrossFit WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift 315/205

10 Toes to Bar

15 Barbell Facing Burpees
“Marston” as written is 405/285. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

Accessories

Metcon (Weight)

.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works
Bulgarian split squats are to done while holding a KB or DB in goblet squat form. Stick to the tempo for the gains! Partner up or going solo is fine, but it’s more fun to exercise with friends! Big classes share please! Score the weight used for the squats.

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