Workout 4.8.14

Nickname: Dancing with the Bars

Main – CrossFit

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Warm-up

Barbell Ankle Stretch for 2:00
10 O/H Squats w/ PVC
10 Dislocates w/ PVC

WOD

Metcon (Time)

Run 800M

10 Overhead Squats 95/65#
1 Strict Pull-up
9 Overhead Squats
2 Strict Pull-ups
………….
2 Overhead Squats
9 Strict Pull-ups
1 Overhead Squat
10 Strict Pull-ups

Run 800M

Cashout

Metcon (AMRAP – Rounds and Reps)

Death by Cleans

135# 95#
* Cleans may be recieved in the power or full squat position but must be taken from the floor for each rep

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