1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

Thursday WOD

September 13, 2017

CrossFit Training Valley – CrossFit

Mobility and Activation

400 meter row

Followed by. . .

Breathing Dissociation Drill x 6-8 reps

Followed by. . .

1 set of 10 reps each side of:

Hammer Nail Glute Mobilization

Split Stance Adductor Mobilization

Followed by. . .

2 Rounds of:

Push Ups x 6-8 reps

Single Leg Lowers x 10 reps each side

RDL with empty barbell x 6-8 reps

Jumping Squats x 6-8 reps

Metcon

Metcon (AMRAP – Reps)

“Frank the Tank”

AMRAP 5:

Buy-in: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Bar-Over Burpees
A special WOD to celebrate our Coach Frank!

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