Wedensday – Basin CrossFit
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Wedensday

27
Aug

Wedensday

Strength wod

5 rds
Deadlift x 10 225/135
Other burpees x 10

Conditioning:
For time:
Box jumps x 30
HSPU x 20
Mups x 10
Box jumps x15
HSPU x 10
Mups x 5

Extra work:
Front squat @ 60/65/70/75/80% x 3

Run for 20 mins @ 80% of your coopers test

Ie: my coopers test = 3000 meters

3000 x .80 = 2400
2400 x 2 = 4800
4800 / 400 = 12
I should run 12 laps in 20 minutes to keep 80% pace.

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