Thursday 20 September WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

7 Medicine ball cleans
7 Hand-release pushups

Post your rounds and reps completed to the comments.

* * *

CrossFit HQ WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps

CrossFit Football WOD:
In-Season

As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
Post total rounds completed.
Off-Season
Complete 8 rounds:
3 Squats @ 65% of 1 RM
20 yard Fly Start
*Mark out a 30 yard run with a cone at 10 yards into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 10 yard mark. Sprint the last 20 yards at full speed. Have someone start the run and time it from the 10 yard line to the 30 yard line, so a flying 20 yard time is completed.
*Rest 90 seconds between efforts

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