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Wednesday 7/20 WoD

19
Jul

Wednesday 7/20 WoD

12716050_10102075723774943_8509786804300839551_oWednesday morning will be Kim’s Last WOD at Crossfit West Springfield.

Please make sure you give her a hug as she and her family will be moving to Raleigh, NC!  Farewell and Good Luck to Kim, Nick and Maddie!   Make sure you come back and visit us if you’re in the area.

 

 

 

 


CONDITIONING:

As Far As Possible in 30 Minutes:
1 Deadlift, 135#/95#
1 Hang Power Clean, 135#/95#
2 Front Rack Stationary Lunges, 135#/95#
2 Deadlifts
2 Hang Power Cleans
4 Front Rack Stationary Lunges
3/3/6
4/4/8
Etc
(TARGET INTENSITY: 8.5)

EXTRA WORK:
Accumulate 50-100 Back Extensions
* For added difficulty, add weight (plate across chest or behind head) and lower reps per set

Snatch Balance + Overhead Squat 1-1-1, 3×1
* Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.

 

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