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Annie Get Your Gun

27
Jul

Annie Get Your Gun

Fight Gone Bad 5 — September 25th! 
Join our
team!

WOD for Wednesday 072810 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  5 reps @40/50/60% 1RM
Work: 4 sets of 4 reps @75% 1RM, 1 set of Max Reps @75% 1RM
–Rest–
“Annie”
50-40-30-20-10 Rep Rounds of:
Double Unders
Situps

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Deadlift followed by 5 work sets at 75% 1RM.  Note that the final set is for Max Reps @75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be stood to full knee and hip extension and lowered to the floor.  

This is a CrossFit Benchmark WOD.  You can do the situps anchored on the floor or on the GHD.  However, CAUTION should be taken to do this volume of GHD situps if you are unaccustomed to this workload.  Be smart! 

Bootcamps – Starting THIS WEEK
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Fight Gone Bad 5 – Sat, September 25
Pendlay Olympic Seminar – Saturday, October 16th — Only 8 spots left!

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