Wednesday

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Stay Strong CrossFit – Strength

Warm-up

Catalyst Dynamic Warm-Up (No Measure)

Row 500m

Then pick 5 of the following to complete warm up:

-40ft. Spider Lunges

-40ft. Lateral Weight Shift

-40ft. Flamingo w/ Hip Swing

-40ft. Inch Worm

-12 Banded Sampson Lunges ea. Leg

-15 Pass Throughs

-2 x 30s OH Distraction

-2 x 30s Front Rack Distraction

Strength WOD

Metcon (Weight)

16 Min EMOM:

Odd: 1 Pause Bench Press + 1 Bench Press

Even: 5 Strict Pull Ups

Metcon (AMRAP – Rounds)

50 Ring Dips in least ammount of set possible.