Thursday 10/22/15 - WOD first, lift after.


MAIN WOD M:1 5:00 Skill Work: Pull Ups With 5 pullups per round this is a good day to try a new/more advanced version of pullups; if you are close and want to try out butterfly or kipping for the first time in a wod practice them here. M:2 17:00 AMRAP 5 Pullups 10 Goblet Squats (55/35) 15 Burpees 20 Double Unders Pull Ups → Jumping → Ring Rows Single Unders 3:1 M:3 Push Press 6x3 @ 5RM + #5/#10 Note: If necessary decrease weight, complete reps.

VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: T2B (scaled options), Snatches, Wall Balls

V:4 WOD 4 Rounds: 10 T2B/K2E/Leg Raises 5 Snatches ​10 Wall Balls

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Fargo, ND 58104
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ashley@crossfitfargo.com
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