10/7/16
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4 rounds
60 sec AMRAP tire flips.
Rest as needed between rounds.
Goal is 8-12 flips per round. Adjust weight accordingly.
7 rounds
Barbell curls x 10
Barbell rollouts x 10
Mobility post WOD
Search CrossFit WOD
- Abmat Situp 9
- Air Squat 16
- American KB swing 14
- Assault bike 40
- Back Squat 22
- Backward sled drag 1
- Bear Complex 2
- Bear Crawl 5
- Bench Press 19
- Box Jump 42
- Burpee 84
- Clean and Jerk 17
- Coach's Corner 1
- Core work 35
- Crossfit 67
- Curls 4
- DB Bench 6
- DB Curl 5
- DB Front Raise 5
- DB Lateral Raise 6
- DB Row 10
- DB Snatch 8
- DB Strict Press 5
- DB curls 4
- Daily WODs 2
- Deadlift 39
- Dips 18
- Double Unders 39
- Front Squat 7
- Goblet squats 4
- Ground to Overhead 1
- HSPU 21
- Heavy Carry 17
- KB Clean 4
- KB Snatch 7
- KB Swings 34
- KB Taters 2
- KB Thruster 1
- Keg 2
- Log 1
- Lunges 5
- Mobility 26
- Monkey Bars 4
- Muscle Ups 12
- Overhead Lunge 11
- Overhead hold 2
- Peg board 1
- Power Clean 27
- Press 8
- Pullups 84
