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Components

Wood

The Cell Gym 10.20.18

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Metcon

Wood (Time)

5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest

In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011

To learn more about Wood click here

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, October 20, 2018

Male Clients

Female Clients

Nikki
Slaugh

7:30 AM Saturday CrossFit

27:42

45# bar, 20” box

Private

7:30 AM Saturday CrossFit

36:47