WOD

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By October 30, 2022 No Comments
Monday, October 31

WOD

Monday’s WOD:
Join powerlifting Coach Lori on Sunday, November 6th at 10am for a seminar focusing on the deadlift! Cost is $35.
ONLY 2 MORE SPOTS LEFT! Follow link to register: https://crossfitmva.pike13.com/courses/293662

Warm-up:
:30 each movement, :05 transition
Inchworm
Air squat
Jumping jax
Dead hang pullup bar
Bootstrapper
Air bike
Cossack squat
Penguin jump
Wallball
Knee raise
Air bike
DSC

WOD: 4 Rounds for max reps
Minute 1: DU/SU
Minute 2: T2B/Knee raise
Minute 3: WB (20/14#)
Minute 4: Air Bike Calorie
Minute 5: Rest
Record reps for each station and each round.
*Reminder: we will be testing 1RM snatch on Tuesday. Take it easy on this workout if you plan on PRing.

Mobility:
1:00 Pigeon
1:00 Saddle

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