wod111313

Announcements

Team wod this Saturday! Grab a friend and get moving! #highfives #buddysystem

CrossFit Mahwah

Warm-up (No Measure)

2 Rounds:
5 Shuttle Sprints
10 Inch-worm Push-ups

Skill

Back Extension vs. Hip Extension
-Differences
-Benefits
-Progressions and Scaling

Metcon (Weight)

EMOM 20:00
Even: Row (10 Cal/7 Cal)
Odd: 3 Cleans (@65% 1RM)
Indicate the weight used for the cleans (based off your 1RM). Focus on form and footwork!

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