Thursday 20140410 Open Class

Posted: April 9, 2014 by ladygrape01 in Uncategorized

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Coach Bryan doing some heavy stone work! Just be glad you get to use Med Balls for the WOD…

S/S/S:

Video courtesy of CrossFit HQ.

Deadlift 1RM

Post weight to comments/ LogWOD

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WOD:

For Time:

20 Reverse Lunge w/ bar in Front Rack  (45/35)

10 Med Ball Clean + Wall Ball shot (20/14)

20 Med Ball Sit Ups

10 Med Ball Clean + Wall Ball shot

Post time to comments/ LogWOD

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X-tra Work:

3 Rounds

20 Banded Good Mornings

10  RDL at 50% of 1 RM  – Form over weight!

Video courtesy of Sergio Factuar.

.

Homework (done on your own outside of class):

3x

30 sec cobra pose

1 min hamstring stretch

1 min calf stretch

30 sec child pose

Then

5 min mashing of everything

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