171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Tuesday, 30 April 2019

April 30, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

 

 

MOBILITY (10:00 - 15:00) 

 

 

TEACHING (15:00 - 25:00) 

 

 

FRONT SQUAT (25:00 - 40:00) 

Build to a heavy single out of the rack 

 

 

REHEARSAL (40:00 - 45:00) 

 

 

STRATEGY + WOD (45:00 - 60:00) 

"Front Runner" 

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

*Barbell: 165/110*

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