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Monday’s WOD – March 28, 2016

Skill Work: Kipping Pull-up

Hollow Position
Partner PVC Pipe Straight-Arm Pry
Hollow Hold from the Knees

WOD A

3 Rounds

20 Sec Hollow Rock Holds
10 Bulgarian Goat Bag Swings (30×1)
20 KBS

WOD B

Tabata Air Squats
Rest 2 min
Tabata Push-ups

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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Testimonials

I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

Mark Van Arsdale

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