friday – Basin CrossFit
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friday

21
Dec

friday

Thanks to you guys that came to do the hero wod yesterday. I’m tired of thrusters! I’ve got a couple new things in here for today, we’ll see how they pan out. On the rows you’ll get 10 and only 10 pulls to get maximum watts no sprint starts. Rest until your turn again, 7 attempts score is highest watt number. Then in the wod we got double kb front rack/overhead lunges for 100′. Guess what? The rouge rack is 50′ long so walking lunge down the rack w/ 1 kb racked and the other locked out overhead then switch hands and lunge back. You can thank Jason Khalipa for that one. He told me and jeff about doing it when we attended the coaches course and I just can’t stop thinking about it. Probably sucks pretty bad 🙂

warmup/skill 10 minutes double under practice

7×10 power pulls for watts

Then

3rft
Deadlifts x 5 315/185
Kb front rack/overhead walking lunge x 100′ 70/53 dbl kb’s
t2b x 21,15,9

Then

50 wall balls for time (we should be getting this unbroken by now)

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