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WOD 4/9/13

Back Squat 5-5-5 all sets at 75% of 1RM or heavier

Then attempt one set of 20 Back Squats as heavy as possible. Goal is 70% of 1RM or heavier.

 

“Helen”

3 Rounds:

400m Run

21 KB Swings (55/35)

12 Pull-Ups

 

 

CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. Spots will fill up quickly so if you would like to compete you better sign up quick!

 

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Showing 6 comments
  • JJ
    Reply

    I wish I was in top shape for my favorite wod but she still will be fun none the less. A pr would be hard to get sub 830 but I will shoot for a reasonable 930

  • Cody
    Reply

    See y’all tomorrow

  • Elyse
    Reply

    I’ve been wanting to do this for months!!!

    3×5 BS @ 165#
    20 BS @155#

    Helen – 8:51 Rx

  • Grant
    Reply

    235# x 20
    8:41 Rx

  • Greg
    Reply

    2X5 BS @ 225# Didn’t push it very far cause I tweeked something yesterday

    10:26 (Double PR- RX’d and 7:53 off my time in August)

  • JJ
    Reply

    Greg awesome man.

    Beat the time I wanted but then was upset I blew sub 9

    Finish 9:12 rx. Was pretty smooth. Getting there

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