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51717 cycle 2 test week day 3 (TEAM WOD WED )

17
May

51717 cycle 2 test week day 3 (TEAM WOD WED )

J5 CrossFit – CrossFit

“you must not only aim right , but draw the bow with all your might”
Henry David Thoreau

Warm-up

team warm up you go i go

3 rounds each of cindy strict

Mobility

couch stretch

trap smash

1 : Split Jerk (5/4/3/1/1/1/1)

15 min to est 1 rep max split jerk

2 : Metcon (Time)

TEAM WOD

for time

teams of 2

you may break the order up how ever you want , meaning evening the order of the movements can be switched. once you start on a movement it must be completed. so this is going to come down to strategy.

run 800 m

100 situps

100 push ups

100 air squats

100 cal row

20 min cap

Extra Credit

1- muscle up work 10 min

2- bike 30 cal every 2 min for 6 min

3- posterior work –

bent over row – 3x 10

lunge walk 200 m

4- 3 x 10 weighted strict pull ups and dips

MOBILITY HOMEWORK

Voodoo floss hips