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Saturday January 7, 2017 CrossFit Peabody Workout of the Day: “FIGHT GONE BAD”

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WARM-UP:

“Bring Sally Up” song by Moby. Useing light wallballs. When the song says “bring sally down,” athletes will move to the bottom of the wallball position. When it says “bring sally up,” athletes will perform a wallball shot, and stay standing until the next command in the song.

MOBILITY PREP: 

Tissue Work, 10 pases each.
– Lats
– IT Bands
– Quads

STRENGTH/SKILL:

Metcon Set-up + Warm-up

METCON:

“Fight Gone Bad”
3 Rounds of:
1:00 of Wallballs (#20, 14)
1:00 of Sumo deadlift high-pull (#75, 55)
1:00 of Box Jumps (#24, 20)
1:00 of Push-press (#75, 55)
1:00 of Row (Calories)
Rest 1:00
L2: (#65, 35) (#14, 10) (#20, 15)
L1: (#45, 25) (#10, 8) (#20, 15 Step-ups)

 

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