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Wednesday WOD 9-10-19

October 8th, 2019

Wednesday WOD 9-10-19

10 rounds for time:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

[COMPETITION TRAINING]
[B] EMOM 10 mins
Squat Clean x 2

[C] 5 attempts at max height box jump

Be safe, use the soft boxes and have a spotter to prevent backward fall

[Rowing Conditioning]

2 x 10 min short intervals

Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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