http://southhallcrossfit.com/wod/hands-up/

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

150m Row

8 Frog Squats

:30 Dead Bar Hang

– Spiderman Stretch

– Extended arm hip stretch

– Ankle Stretch

PVC Pass Thru

Overhead Squat w/PVC SLOW

Weightlifting

Overhead Squat (6×3 – Heavy 3)

Starting at a moderate weight and building to a heavy 3 for the day

Metcon

Metcon (Time)

1000m Row

20 Squat Snatch 135/95
10 Min

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