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07
03
2017

Wed 8/3/17 – Time to Hustle Baby

By Scotty 0

Whatever it is you are doing, it is time to hustle!

Don’t give me excuses I have heard them all. If you can’t make it to CrossFit SFS for your session for any reason then do the Home WOD’s I have been providing.

Gymnastics Conditioning
5 rounds
5×3 Strict HSPU straight into
5 x max Kipping HSPU
Rest 1:00 between all sets
*goal is to NOT come off wall

Cond 1
3 rounds for time of:
Row, 1000 m
30 Overhead Squats, 35/25kg
3 Rope Climbs (9 towel pull ups) {15 ring rows}
Cond 2 – 3 mins
30 strict press 35/25kg
max front squat in remaining time (same weight)
Accessory 3 rounds
1 min DB hug carry
1 min OH DB carry
10 GHD

Home WOD

author: Scotty

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