Thursday 9/2/10 WODs
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Capital Main WOD:
Warm up:
25ft Inchworms w/ Pushup
20 Squats
10 Scorpions
Push jerk review
WOD:
10 Min Push Jerk Practice
10-9-8-7-6-5-3-2-1
Push Jerks (135/95#)
Squat Cleans (135/95#)
Post results to comments.
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Crossfit Kids WOD:
With a PVC pipe, everyone does reps together
10-25 Back Squats
10-25 Front Squats
10-25 Overhead Squats
Run 200 meters
10-25 Shoulder Presses
10-25 Push Presses
10-25 Push Jerks
Run 200 meters
(adjust reps and run length to age and ability)
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CF Fundamentals WOD:
Virtual Shoveling
Capital Elite Endurance WOD:
Stay tuned…