4.25.18. WOD
April 24, 2018
4.27.18. WOD
April 26, 2018

4.26.18. WOD

CrossFit, Brownsburg, Indianapolis, Pittsboro

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Brownsburg, Indianapolis

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CrossFit, Indianapolis, Hendricks County

Speed back squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s.

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“Fran”
For time:
21-15-9
Thrusters (95/65)
Pull-ups

L3: 75/55
L2: 65/35, BA pull-ups
L1: 45/25, ring rows
8:00 cap
*Last done 1/22

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Extra Credit
1a) Birddog: 4 x 5 ea. (3 count hold). No rest.
1b) Banded plank row: 4 x 8-10 ea.
2) Foam roll quads x 60s each.

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