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CrossFit Training in Eagle River, Alaska

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Monday’s WOD – September 20, 2015

WOD A

Every 2 minutes, for 18 minutes:

Station 1: Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2: Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3: Supine Ring Rows x 8-10 reps @ 2111

WOD B

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees……

Continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets.

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

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