October 26th, 2016 – CrossFit DGA
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25
Oct

October 26th, 2016

Wild Wednesday

Hey group! Great job, everyone. Today will be doing some active recovery, that will have you resting as you need between each set. With that being said, we still need to push ourselves throughout the workout, right? Don’t take such a long break that you’re not pushing yourself to work hard and get your heart rate up!

*Special note* Guys, don’t forget we have the raffle tickets for sale in the gym each day! They cost $10, and you have a chance to win yourself a FREE membership for ONE month! Make sure to grab your next time you come in!

Fitness:

“Active Recovery”
3 sets
15 cals AB
Double KB OH Carry 150
Sled Push
rest as needed
+
4 sets
15 cal row
2 Wall Walks
2 TGU per side
rest as needed b/n rounds
+
Every 3 min for 4 sets
200m run
10 burpee
try and beat last weeks time

Competition:

Row 500m @ 90%
rest 2 min x 5
**You may sub 400m runs for the row, pick your weakest
+
5 sets
Heavy FC w/ handle (half parking lot, then turn around)
sled push (#60 per side)
+
EMOM for 9 min
shuttle run (parking lot)

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