Thursday 7.16.15

Chelan Valley CrossFit - Group WOD


Dynamic Warm Up (No Measure)


1. Long Lunges x 8 each side


2. Lateral Lunges x 10 each side


3. Wide Inchworm to Push Ups x 4,3,2 and 1 reps


4. Speed Skaters x 10 each side


5. Shoulder Dislocates x 10 each grip

Metcon (Time)


“Dublin Mudslide”


Teams of 2


21-18-15-12-9-6-3


Burpee Over the Barbell


SDHP (95/65#)


*One partner completes 21’s then second partner completes


21’s and so on until each partner completes 3 and 3

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