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Components
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
Super Awesome Patriotic Partner WOD - CrossFit Ballwin
Class
(All)
8:30 AM CrossFit
'Merica's Day WOD
10:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Super Awesome Patriotic Partner WOD
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (Time)
Super Awesome Patriotic Partner WOD
With a partner, complete for Time:
400m Run Both
50 x Deadlift (225# / 155#)
200m Partner Carry
100 x Wall Balls (20# / 14#)
200m Partner Carry
100 x Tag Push-Ups
200m Partner Carry
50 x Leap Frogs
400m Run Both
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 04, 2015
Clients:
Men / Women
All Clients
Clients
1
Anthony
Hodges
'Merica's Day WOD
27:50
1
Justin
Stein
'Merica's Day WOD
27:50
2
Jeff
Greene
'Merica's Day WOD
34:50
W/Daisy Duke (Alex)
3
Laura
Priaulx
'Merica's Day WOD
25:40
400row/95dl/10+👶carry/12wb/jumpingairsquats
4
Private
'Merica's Day WOD
31:00
5
Jonelle
Harris
'Merica's Day WOD
39:36
started push ups on toes then moved to knees
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