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Tuesday Home/Virtual WOD 06.02.2020

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**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**

Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
Deadbugs
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: CrossFit Endurance WOD
Swim, Bike Run, or Row (C2)
3 Rounds of the following with 2 minutes rest between efforts
:30 sec on x :30 sec off,
:30 sec on x :25 sec off,
:30 sec on x :20 sec off,
:30 sec on x :15 sec off,
:30 sec on x :10 sec off,
:30 sec on x :05 sec off,
:30 sec on x Done

Notes: Score total distance per round. Rain or lack of a rower makes jump rope single/double-under practice or other mono structural movements fit quite well with the CFE format.

Post scores to comments.

“Slapfight”
6 Rounds for time versus a 12:00 time cap of
24 x Double-unders
8 x Bumper Plate Ground-to-Overhead (45/25lbs)

Notes: Substitute a Dumbbell Hang to Overhead if there are no bumper plates or odd objects available.

Post scores to comments.

Samy Daghir

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