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WOD

CrossFit WOD, September 6, 2021

By September 5, 2021No Comments

9.6.2021

Warm-up
[3:00-13:00] 10:00 for quality
200m jog
7 PVC pass throughs + 7 PVC Overhead Squats
10s Active hang + 10s Passive hang + 5 Kip Swings
30 seconds of Single Unders or Double unders
5 Glute Bridge
3/3 Thoracic Bridge

Specific Prep
[13:00-20:00] Build Overhead Squat to LESS than workout weight but heavier than warm up weight:
+
1 round:
30 double under (50 singles)
10 OHS
10 Pull Ups
400m run
+
Build OHS to workout weight (or slightly heavier)
+
1 round
30 double under (50 singles)
5-7 OHS
5-7 Pull Ups
200m run

Metcon
Bull (Time)
2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run
In honor of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
Bull (FIT) (Time)
2 rounds of
200 double unders
50 Overhead Squats (115/85)
50 Pull Ups
1 mile Run
Bull (BUILD) (Time)
2 rounds of
300 single unders
35 Overhead Squats (empty bar -or- PVC Pipe)
35 Band Assisted Pull Ups or Ring Rows
800m Run

Cool Down/Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Foam Roll Lats
1:00/1:00 Thread the Needle
2:00 Child’s Pose

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