WOD

Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes. Foam roll your hamstrings and low back.

Weightlifting

Every 3 Minutes for 15 Minutes (5 sets): Deadlift x 5 Reps

Deadlift (5 x 5)

Build to a heavy 5 Reps

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

20 Walking Lunges with 1 DB OH & 1 DB suitcase carry – switch at 10 reps (35/20)

10-12 Bent over Rows w/DB’s

8 each side Paloff Press with band

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