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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on February 13, 2018

St. Louis – CrossFit WOD

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Metcon

Metcon (Time)

Teams of 2-Valentine’s Day Wod

100-DB S2OH (50/35 each), while partner holds a handstand against the wall

75-DB Squat Cleans 50/35 each), while partner holds a wall squat

50-50-40-40-30-30-20-20-10-10- Double Unders, while partner holds Bar Support (static hold from stationary bar)

25-Sychro Lateral Burpees Over DB, both together
Partners may switch as needed for the first two exercises and partners must alternate the sets of double unders/single unders

OSC

Metcon (No Measure)

3 Rounds

30-Hollow Rocks

30s Side Plank R/L

30-Arch Rocks

Max Dead Hang Hold-Knees Tucked

AOT

Snatch (3xME)

Every 3:00 complete one set of max touch and go snatches. If you have a 1RM to go off, complete the three sets between 70-80%. These can be power or full squat

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