171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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Thursday, 9 January 2020

January 9, 2020

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

 

 

MOBILITY (12:00 - 15:00)

 

 

TEACHING (15:00 - 23:00)

 

 

PAUSING PUSH JERK (23:00 - 35:00)

* Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2 

 

 

TRANSITION + PRACTICE ROUND (35:00 - 40:00)

 

 

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

 "iMax"

On the 3:00 x 5 Rounds:

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

 

*Build to a Heavy 5 On Push Jerk 

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