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Wednesday

23
May

Wednesday

Announcements

Memorial Day is this Monday May 29th. Like always, we will be doing Murph as the WOD. There will be one class time at 10am. If you have not done Murph, or don’t know the story, please look up his story or watch the movie “The Lone Survivor” ahead of time.

After everyone is done, we are all headed over to Migration Brewing to “recover”. Please be sure to at least stop by even if you don’t do the workout.

Looking forward to seeing everyone there!

CrossFit Stumptown – CrossFit

Therapydia Deadlift Prep (No Measure)

50 DU

250 m row

10 PVC pipe Good morning

Inchworms 50 ft

Knee grab dyno walk with russian kick 50 ft

Spiderman stretch 50 ft

Wall facing OHS w/ PVC 10 reps

Jump Squats 10 reps

10 Push ups

Wall quad stretch 30 seconds each side

10 Banded hip hinge deadlift drills with PVC pipe

Deadlift (5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95%)

Metcon (Time)

4RFT

400m Run

10 hang cleans 155/105

20 Ring dips

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