Gunner

 In The Daily WOD

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New to CrossFit? I’m your worst enemy.

WOD 1-24-13

Front Squat:
Find a 1 rep max

Death By Front Squats @ 35-40% of your max

After Party: Max effort OHS with the same weight used in the WOD

———————————————
Intro Classes

Skill: 10 minutes of PVC OHS work

With a partner, for time:
• 50 PVC OHS
• 50 Hollow Rocks
• 50 Star Jumps
• 50 KB Swings
• 300 Singles

Recent Posts
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  • Katie
    Reply

    115# 1 rep max (pr)
    13 rds @45# which is 40% of my 1 rep

  • Tara
    Reply

    135# 1 Rep Max FS
    15 Rds @ 45#
    6 OHS @ 45# ME

  • Grant
    Reply

    250# PR
    15 Rds @ 95#
    10 OHS @ 95#
    Then:
    4 x 500m Row

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