Sunday WOD 10/7/2018

Outcast CrossFit – CrossFit

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Warm-up (No Measure)

2 Min Bike or Row

12 Tabata rds



Straight Leg Deadlift 45/35

Front Squat

20 Seconds

Sampson stretch

Spider man stretch

Childs pose


30 Seconds

Knuckle Drags

Pigeon Pose

Thread the Needle Hamstring

Chest Stretch

Calf Stretch

6 Tabata Rds (Alternating)

Rocking HollowBody

Rocking Supermans


Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Sub 45/35 Good Mornings for Back Ext. If not running complete 1000M Row

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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