171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 13 November 2019

November 13, 2019

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

 

 

TEACHING (12:00 - 20:00)

 

 

STRENGTH (20:00 - 35:00)

* Athletes will have 15 minutes to build to their heavy complex of 2 back squats, 1 pausing and 1 regular 

 

 

PRACTICE ROUND (35:00 - 40:00)

 

 

STRATEGY + WOD (40:00 - 60:00)

"Step Aerobics"

3 Rounds For Time: 

30 Plate Burpees (15/10) 

20/14 Calorie Assault Bike 

10 Single Dumbbell Box Step-ups (Each Side) 

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