171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 09 January 2019

January 9, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

 

MOBILITY (12:00 - 15:00)

 

TEACHING (15:00 - 25:00)

 

FRONT SQUAT (25:00 - 40:00) 

Build to a Heavy Complex: 

1 Pausing Front Squat + 1 Front Squat

 

TRANSITION + REHEARSAL (40:00 - 45:00)

 

STRATEGY + WOD (45:00 - 60:00) 

"Satan's Whiskers"

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

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