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June 11, 2017

WOD

5 rounds for reps with 1 minute on each station:
Box jumps 24/20″
Wall Ball Shots 20/14 lb 10/9′
Row for calories
Rest

Workout notes: Today’s workout comes to us from CrossFit.com! This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 5 rounds and come up with a total score.  Remember that even though you only have one minute on each station you will be working for a total of 15 minutes in a 19 minute workout so don’t go all out in those first rounds. Start out at a steady pace and try to maintain your workload across all 5 rounds. We’re starting with box jumps in each round which potentially have the fastest cycle time.  Use this opportunity to practice working quickly with short rest.  Plan on starting each round of wall balls with a strong effort set and then complete small sets for the rest of the minute.  When it comes to the rower remember this is not a recovery row, try to push the pace here knowing you get a minute to recover once you are off the rower.

 

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