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Weds WOD 051017

Weds WOD 051017

CrossFit Valitus – CrossFit

Weightlifting

Shoulder Press (5 x 5 @80% TM)

Max Reps in the last set.

Metcon

Metcon (Time)

50 Cal Row

40 KBS (53/35)

30 Pull Ups

20 Ring Dips

10 Power Snatch

20 Ring Dips

30 Pull Ups

40 KBS (53/35)

50 Cal Row

Power Snatch

Men @80% BW

Women @60% BW

Accessory Work

Strict Pull ups (5 s/o Max Reps)

Hip Extensions (5 s/o 15)

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