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June 9 2016 WOD

8
Jun

June 9 2016 WOD

Stephen Clean

June 9 2016

On both Saturdays, June 18th and 25, we will be volunteering at Camp Cheerful to help them transition for a new set of campers in the late mornings. Please email david@crossfitstrongsville.com to receive more information.

STRENGTH
Every 1 min for 10 mins, alternating between:
15 AbMat Sit-ups
7 Deadlifts, pick load
*Treat this EMOM as your Strength session with a weight you can safely lift for 7 reps without breaking it up.

WOD
21-15-9-15-21 reps, for time of:
Front Rack Lunge, (95/65) (75/55) lbs
Ring Dip/Assisted Ring Dip

The Front Rack Lunges are treated as one rep per leg, so Left plus Right will count as 2 reps. Be sure to stretch your wrists beforehand and keep those elbows high. Focus on utilizing a more difficult progression for the Ring Dips, too, if you’ve been struggling to get these.

OPTIONAL POST WOD
Turkish Get Up 3-3-3 Per Arm
Choose any weight and effectively mobilize