CrossFit Grinder » September 20, 2014

7256 Roswell Rd NE,
Sandy Springs, GA 30328
Phone: (678) 274-9390
Email: Info@crossfit-grinder.com

September 20, 2014

September 19, 2014
Off

Dynamics/Hip mobility
Warm-up Progression(for barbells movements)

OPEN GYM/HERO WOD

“Crush Games FINAL WOD”
3 Muscle Ups
20 Chest to bar pull ups
2 rnds of DT
12 DL
9 Hang Cleans
6 Push Press
(all at 135/95)
80 Double Unders
2 rounds of DT
12 DL
9 HC
6 Push Press
(all at 135/95)
20 chest to bar pull ups
3 muscle ups

**Competition style puts a 10 minute time cap on this WOD, so that is your goal, but everyone finishes WOD regardless **
**Athletes that cannot do muscle up simply erase them and add 5 more pull ups

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