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 17
- American KB swing 16
- Assault bike 45
- Back Squat 27
- Backward sled drag 1
- Bear Complex 3
- Bear Crawl 6
- Bench Press 23
- Box Jump 44
- Burpee 95
- Clean and Jerk 18
- Coach's Corner 1
- Core work 41
- Crossfit 67
- Curls 4
- DB Bench 6
- DB Curl 5
- DB Front Raise 5
- DB Lateral Raise 6
- DB Row 10
- DB Snatch 9
- DB Strict Press 5
- DB curls 4
- Daily WODs 2
- Deadlift 45
- Dips 20
- Double Unders 44
- Front Squat 8
- Goblet squats 4
- Ground to Overhead 1
- HSPU 24
- Heavy Carry 22
- KB Clean 5
- KB Snatch 7
- KB Swings 35
- KB Taters 2
- KB Thruster 2
- Keg 2
- Log 1
- Lunges 6
- Mobility 27
- Monkey Bars 6
- Muscle Ups 14
- Overhead Lunge 11
- Overhead hold 2
- Peg board 2
- Power Clean 29
- Press 9
- Pullups 91
