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WOD
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Complete every 3:00 for 5 rounds:
9 Chest-to-Bar Pull-ups
15 Deadlifts, 185#/135#
21 Wall Balls, 20#/14#
For each successful interval, add 3 chest to bar pull-ups.
Score is the total number of successful reps. Decrease reps by 3 each movement if you run over on a round.
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Skill
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1) 2 sets each side of:
20 seconds couch stretch (elbow to foot)
20 seconds couch stretch (upright)
20 seconds couch stretch (reach for wall)
2) 2 sets
20 seconds Partner Shoulder Stretch (sitting on floor)
20 seconds Partner Shoulder Stretch (laying face down on floor)
3) 3 sets
3 Armadillo Drill with partner
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Mobilize!
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Sign Up For The 2018 Open!
Just do it. Here’s some reasons why:
Intramural Team Showdown: everyone who is signed up will be placed on one of the coaches Intramural Teams. Each week you’ll have ways to earn points for your team. And none of those points will have anything to do with your Open workout score. No pressure.
Thursday Night Open WOD Reveal: We’ll be hosting the reveal get together every Thursday to see what the WOD will be. There will be beer. There will be prizes. It will be fun.
Weekly Spirit Dress-up: If you’ve seen our IG account, you’ve seen the pics of the costumes. It’s pure greatness.
Fitness with Friends: Enough said.
Sign up here and choose CrossFit Evolve as your Affiliate and your Team!
