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CrossFit WODs for 4/9/2016

Saturday’s at Industrial Athletics consist of two types of classes.  We start the say with Competition Class at 9:30am.  This class is designed to help our athletes prepare for local competitions.  The coach participates with the class, so it is more throw down style.  There is minimal scaling and participants are expected to have a decent understanding of movements and movements standards.  If you are participating in the Battle of the Burgh on May 21st, you want to attend as many of these classes as you are able.

At 11:00am, we offer our regular CrossFit class.  This is the same type of class we offer throughout the week.  Our standardized scaling will be offered.

9:30am – Competition Class

WOD #1:
EMOM 8 Min:
2 Hang Squat Cleans (85% of 1 rep)

WOD #2:
21, 15, 9
Row 500m or Run 500m (begin each round)
Thrusters (75/55#)
Toes to Bar

WOD #3:
For Time:
50 Wall Balls (20/14)(10/9)
30 1 Arm KB Snatches
10 Clean and Jerks (185/125)

11:00am – Regular CrossFit Class
21, 15, 9
Sumo Deadlift Highpulls (95/65)
Thrusters (95/65)
Toes to Bar

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