11-4-13 – CrossFit DGA
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3
Nov

11-4-13

DGA!!!! I hope that everyone had a great weekend. We have new tshirts so be sure to check them out this week. Shirts are $25.00 for 1 or $40.00 for 2.

This is our deload week. We will be reducing the workload until Wed. We will hit the ground running on Thursday for sure.

 

Fitness:

A. Back Squat 5×5 @ 50% of 1 RM

+

400m run

7 Burpee Pullups or Burpee Box Jumps

10 Thruster 75/45

rest 60 sec x 3

+

Mobility and Stretch

 

Competition:

A. OHS 5×5 @ 50% of 1 RM

+

row 400m

15 wallballs

10 T2B

rest 90 sec x 4

+

Mobility and Stretch

 

 

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