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Thursday’s WOD – April 7, 2016

Skill Work: Kipping Toes to Bar

Banded PVC Pull Down
Banded Bow/Superman Position and Banded Hollow Body Position

WOD A

Every 2 Minutes for 10 Minutes

Back Squat

*Set 1 ? 6 reps @ 65%
*Set 2 ? 4 reps @ 75%
*Set 3 ? 2 reps @ 80%
*Set 4 ? 2 reps @ 85%
*Set 5 ? 1 rep @ 90%

WOD B

Every 4 Minutes for 20 Minutes

Row 250 Meters
20 Walking Lunges with 32/24 kg KB Farmer?s Carry

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

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I was up visiting family, and knew I wanted to get some days of CF in. I was a bit nervous and intimidated to try a new box, but decided to give it a try. After some research and some serious self-talk, I decided to give CrossFit Iron Refined a try. I showed up Monday morning, scared as can be, and boy am I happy I gave it a shot. The coaches & fellow CFers were amazing. I felt like I had been a “regular” at the box. Everyone was welcoming & friendly. Thank you so much CFIR for making the life of a fellow CFer from ND at ease!!

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