WOD – 1/30/17

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Benchmark week!!!!!!! Everyone come on in and hit the se awesome CrossFit Staple workouts!

WARM-UP
EMOM X 12 MIN
1 – 10 Walking Lunges + 12 Abmat situps
2 – 5 DL 5 Hang Cleans + 5 Front Squats
3 – 50ft bear crawl

WOD
“Elizabeth”
21-15-9
Squat cleans (135/95)
Ring dips

ACCESSORY
4 Sets
8 Bulgarian Split Squats (3131)
10 Back Ext w :10 hold on rep 10