171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 31 July 2019

July 31, 2019

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

 

 

TEACHING (12:00 - 25:00) 

 

 

PRACTICE ROUND (25:00 - 35:00) 

 

 

STRATEGY + WOD (35:00 - 60:00) 

“Ninja Turtle"

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

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