Tuesday, August 9th WOD

CrossFit SW Portland


Wednesday-Great Metabolic conditioning work out today followed by more OH squats: 3x3x3x3. 500 meter row, 400 meter run,pass throughs, mobility work for shoulders, 3 x 7 pull ups, push ups, squats. 3 rounds for time: run 400 m, 10 pull ups, 10 (@ 70 percent of your max) of overhead squats. cash out…ab work. 3 x30 GHD- roll on foam roller, ball and band work.

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