CrossFit Salzburg

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CrossFit-Salzburg

15.10.2012 3D GYM MOD236

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Trainer Warmup 10 Min.

Skill: “Wendler Week 2”
DEADLIFT 3 @70%, 3 @80%, 3+ @90%, (Based on 90% of your 1 Rep. Max)

Get your fastest Rep. on every Rep.! (15 Min. Time Cap)
Rest as needed

Teams of 2
“PULL-PUSH-JUMP 50s”
Amrap 20 Min. of
50 SDLHP 32/24kg
50 PushUps
50 Double Unders (switch as soon as broken)
Start this WOD with a 50 Airsquats heads-up Buy In!

Score: Rounds and Reps.

Rockies: “25s” 15 Min.

I´m glad Roli loved his “ROCK`N ROLLZ” WOD!
It turned out being a real TEST of FITNESS. We might send it to Dave Castro for the 2013 Games!
Want some “Rock`N Rollz” Feeling? Go for it in your Box and send us your Time! info@3d-praxis.at
“ROCK`N ROLLZ”
Rock 21 Deadlifts 100/60kg
21 Double Unders
`n 15 Thrusters 50/30kg
15 Burpee Pullups
Roll 9 Ground to Overheads 60/40kg
9 Handstand Push Ups
httpv://youtu.be/EgCdYRzPUoc

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