1-13-15 – CrossFit DGA
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12
Jan

1-13-15

Fitness:

A1. Strict Shoulder Press 6-8 x 4 @ 31×1 rest 60 sec
A2. SA DB Row 8-10 x 4 @ 31×2 no rest
B1. FW 200′ x 4 no rest
B2. FLR 60-75 sec x 4 no rest
B3. Wallball 20 reps x 4 rest 1 min

 

Competition:

EMOM for 14 min
Even-2 DL + 2 PC #95-135/185-205 (Use pronated grip for the DL) (Increase weight from last week)
Odd- 10-12 UB T2B
+
For time
10 Strict Pullup
15 Thruster 135/95
8 Strict Pullup
12 Thruster 135/95
6 Strict Pullup
9 Thruster 135/95

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