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Tag Archives: heiden squats

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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12/11/2016 – Steel City CrossFit WOD

Saturday November 12, 2016 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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01/08/2016 – Steel City CrossFit WOD

Lift

20 Jumping Spider Plank
20 Reverse Lunge Jump
Run 400 m
20 Spider Kick Through
20 Sprinter Knee Drive
Run 400 m
20 Jumping Knee Tuck
20 Squat Jumps
Run 400 m
20 Baby Burpees
20 Heiden Squats
Run 400 m

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