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CrossFit Solid Ground WODs

WOD - Dec 15, 2017

Dec 14th, 2017

Workout of the day: 
A. 3 sets:
10 SA Lat behind the back pull/s
6 KB Windmills/s @3212T
30 sec Side Plank
10 SA Ring Rows/s
B. EMOM 14'
1. 30 DU + 6-8 CTB Pull-ups
2. 3 Hang Power Cleans #225/155 + 6 Burpees Over Bar

WOD - Dec 14, 2017

Dec 13th, 2017

Workout of the day:
A. Back Squat 4x12
B. 8' AMRAP
12 Toes To Bar
12 Overhead Squats #95

WOD - Dec 13, 2017

Dec 12th, 2017

Workout of the day:
A1. Strict WTD Pull-up 4x3
A2.Strict CTB Banded 4xME
B. For time:
Partners Alternate every 90sec
- Must do 15 Squats before you can start rowing
300/250 Cal Row

WOD - Dec 12, 2017

Dec 11th, 2017

Workout of the day:
A1. Push Press 4x4
A2. HS Walk 4x10-15m
B. 4 Sets: 1 set Every 3 min
5/3 Muscle-ups
10 Power Snatches #115/75

WOD - Dec 11, 2107

Dec 10th, 2017

Workout of the day: 
A. Squat Clean
5x1.1.1 rest 10 sec/2:30
B. 5 Rounds for time:
20 Wall Balls 20/14
20 Deadlifts #155/105

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