Nov 29th 2018 – CrossFit DGA
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28
Nov

Nov 29th 2018

Fitness:
A1. Z Press w/ KB 4 x 7
A2. WTD (DB) Step Overs “Alt’ing” 4 x 5 per side
A3. SA Ring Row w 4 x 5-7 per side slow and controlled
B1. Sea Lion down and back x 4 sets
B2. Death March 4 x 6 per side (KB or DB)
B3. Zottman Curl 4 x 8 slow and controlled

Competition:
A. 3 DL + 3 PC + 3 HC- Work to a tough complex for the day
+
5 sets @ NON Fatiguing Effort
12 WL (One DB in FR + The other by your side)
12 SA DB Press )(same weight) 6 per
100′ Heavy Farmer Carry (both hands)
+
3 sets
10 SL Glute Bridge
8 BB Hip Thrust
10 SL RDL

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