171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Wednesday, 20 November 2019

November 20, 2019

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

 

 

TEACHING (12:00 - 20:00)

 

 

PAUSING OVERHEAD SQUAT (20:00 - 35:00)

* Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack 

 

 

PRACTICE ROUND (35:00 - 40:00)

 

 

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

"Double Jointed"

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

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