WOD Wednesday 7/10/19

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“Double Header” For time: 35/25 Assault Bike Calories — then — Annie 50-40-30-20-10 reps of: Double Under AbMat Sit-up — then — 35/25 Assault Bike Calories GENERAL Completing the CrossFit benchmark workout Annie with bike calories on either end BIKE If unable to Assault Bike, complete one of the following: Equal Calorie Echo Bike or […]

Power Hour 7/10/119

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Pin Pull 5 rep max lift. Finisher: 3 sets 5 pause deadlifts (pause at knee 2-3 seconds) *from ground 12 Alternating deadstart KB Rows (total) Cash Out: 3 sets 10 barbell roll outs 20 BB Windsheild wipers