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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

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

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Flew all the way from Florida to see the northern lights!!! I didn’t think there we’re any Crossfit Affiliates way out here but I was wrong. GREAT GYM!! Very friendly and CLEAN!!!! Definitely recommend if your on a vacation up here. Heck or if your even a local!!!

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