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CossFit Scranton WOD 4/3/11


Weighted Push Up



As many rounds as possible in 20 min of

20 Sumo Deadlift High Pull m:75lbs f:55lbs

50 Double Unders

Max Rep Overhead Squat m:75lbs f:55lbs

When the bar is let down from the overhead position the round is complete

Score is total of Overhead Squats

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  1. Mike V.
    May 3rd, 2011 at 07:18 | #1

    Check out Main Site’s WOD. Terrible story.

  2. Tom H
    May 3rd, 2011 at 21:00 | #2

    Crossfit Hickory – Hickory, NC: open gym box, they don’t do any classes….surprisingly great WOD today though. This is the kind you look at and underestimate…big time.
    10 RFT and finish with an 800 meter run – exercises numbers and order: 1. Pullups, 2. Pushups, 3. Situps and 4. Air squats – reps for each round are exercise number * round you are on. So, Rd 1 is 1 pu, 2pshup, 3 Situp and 4 squat…rd 2 is 2 PU, 4 pshup, 6 Situp and 8 squat etc…so, your last round would be 10 pullups, 20 pushups, 30 situps and 40 air squats.
    Great WOD

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