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CrossFit WOD 09/18/2017


"Fran" 21 Thrusters (95/65#) & Pull-Ups 15 Thrusters (95/65#) & Pull-Ups 9 Thrusters (95/65#) & Pull-Ups Cash Out by accumulating 5:00 Hollow Body Hold (Scale up with a light DB across the feet) --------------------------------------- For the Cardio Option, sub Wallballs for Thrusters. Pull-Ups should remain. Warmup/Mobility/Explanation/Practice (15 mins) WOD (20 mins *** Run Heats ***) Cool down with Rachel Video on the horse stall mats (10 mins)


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643-P Greenway Rd Boone NC United States 28607

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