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Saturday, June 30, 2018

2018 June 29
by bk

Today’s Schedule:
8:00am – Skills/Weightlifting (Athlete’s Choice)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym

For time: (teams of two)
Run 400m (together)
15 synchronized deadlift (155lb/105lb)
Run 400m
15 synchronized deadlift (155lb/105lb)
30 synchronized abmat situps
Run 400m
15 synchronized deadlift (155lb/105lb)
30 synchronized abmat situps
60 burpee box jump overs (24in/20in)… one person working at a time

Post team name and time to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Luciana permalink
    June 30, 2018

    Homemade WOD at Vanderbilt in Nashville:

    2 mile run
    5 rounds: 20 box jumps, 20 air squats
    3 rounds: 10 – 1 arm DB thrusters (15#), 10 overhead tricep extensions (#15), 20 oblique rotationals w/8# medicine ball, 20 bicycles, 20 tuck crunches, 10 knee pushup

  2. Luciana permalink
    July 1, 2018

    Sunday, July 1
    Homemade WOD at Vanderbilt in Nashville:

    2.5 mile run
    100 walking lunges
    3 rounds: 20 oblique rotationals w/10# medicine ball, 10 tuck crunches
    3 rounds: 10 dumbbell push press (#20), 10 KB swings (#26)

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