19 April 17

ben d front squat
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CrossFit.com | Brooke Wells Does Workout 170418 (Video)
 
Dan John: Fix The Fixable
 
Apricot Coconut Lemon Bars
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WOD

 

LI Strength:

Deadlift (TNG) 4×4
Push Up Practice
 

LI Conditioning:

Partner WOD – AMRAP 2:30 min
1) Ball Slams
2) Sandbag Rows
3) DB Thrusters
4) Kettlebell Swings
5) Burpee Sprawls
 
-Rest :30 b/t stations. One person working at a time, partition reps as needed. Score is total reps completed-
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

Partner WOD – AMRAP 2:30 min
1) Pull Ups
2) Burpees
3) Thrusters
4) Kettlebell Swings
5) Alternating Sandbag Front Rack Lunges
 
-Rest :30 b/t stations. One person working at a time, partition reps as needed. Score is total reps completed-
 
Rx: M – 95#/28kg/60# | F – 63#/20kg/40#
 

Category: WOD

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