© 2016 by CrossFit FUNCTION.

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October 6, 2016

October 6, 2016

Group WOD:

A. Joint Prep & Mobility:

Shoulder Mobility

+

25 PVC Pass Thru

25 Banded Pull Aparts

25 Banded Face Pulls

 

B. Dyamic Warm-Up:

EMOM 8:

1 - Hollow Hold x 45s

2 - Wind Sprints x 45s

3 - Superman Hold x 45s

4 - No Jump Burpees x 45s

 

C. EMOM 21:

1 - 4 Ground to Overhead (105/155#)

2 - 10 C2B Pull-Ups

3 - 10 Handstand Push-Ups

 

Post results to comments.

 

Competition WOD:

EMOM 30:

1 - 10 AB Cal/15 AD Cal

2 - 10 DB Walking Lunges (35/50#)

3 - 10 Ring Dips

 

Post results to comments.

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