Thursday 27 September WOD


Kettlebell swings @ 53/35lbs
Medicine ball sit-up throw @ 20/14 lbs

Post your time to the comments.

Medicine Ball Sit-up throws will be demonstrated before the WOD. You will have a partner you will throw the medicine ball to. When you complete your workout, you will become the catcher for your partner.

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CrossFit HQ WOD:
Back Squat 5-5-5-5-5 reps

CrossFit Football WOD:

Complete 5 rounds for time:
7 Squats – bodyweight
7 Burpee Box Jumps 20″
Post total time and number of reps to comments.
Complete 5 rounds:
Max Rep Handstand Push Ups
*rest as needed between rounds
8 x 100 yard sprints
*rest 45 seconds between rounds

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