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11/11/2017 – Steel City CrossFit WOD

WOD

Glutes and Guts
2 Full Rounds of 2 x 30 sec. Each:
Jumping Spider Plank
Reverse Lunge Skip
Jumping Planks
Sprinter Knee Drive
Jumping Knee Tuck Plank
Squat Jump
Plank Burpee
Heiden Squats

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09/11/2017 – Steel City CrossFit WOD

Lift

Squat 3 sets of 5 @ 65%, 75%, 85%

WOD

For Time:
1000 m Row
21 STOH 115/75
750 m Row
15 STOH
500 m Row
9 STOH
Keep same pace through entire row

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10/11/2017 – Steel City CrossFit WOD

Lift

Deadlift 3 sets of 3 @ 70%, 80%, 90%

WOD

“Nutts”
For Time:
10 Handstand Push Ups
15 Deadlifts 250/170
25 Box Jumps 30/24
50 Pull Ups
100 Wall Balls 20/14
200 Double Unders
Run 400 m with a 45/25 Plate
In honour of Lt. Andrew Richard Nuttall, 30, 1st Battalion PPCLI, killed by and IED in Afghanistan December 23, 2009.

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