171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Monday, 9 September 2019

September 9, 2019

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

 

 

TEACHING (13:00 - 20:00)

 

 

OVERHEAD SQUAT (20:00 - 35:00)

Athletes will have 15 minutes to gradually build to a heavy single overhead squat 

 

 

PRACTICE ROUND (35:00 - 45:00)

 

 

STRATEGY + WOD (45:00 - 60:00)

"Hot Mess"

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike 

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