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Today’s WOD – Wednesday 10/23

by: Liz Cafaro in WOD

CrossFit Country

Wednesday, October 23rd
Main Floor
Strength: Presses (Bench, Shoulder or Push)
1-2 Reps @85-92%
Every 45 Seconds for 10 Rounds
WOD: 3 Rounds of
500 Meter Row
200 Meter Farmers Carry (Weight TBA)
100 Meter Prowler Push (2 x 25lb/2 x 45lb Plates)

Cash In : Spring/Back Pedal Gasser
WOD: 5:1, 4:1, 3:1, 2:1, 1:1 of
20 6″ Jump Taps
15 Rope Slams
10 Box Dips
Cash Out: 25 Left and 25 Right Medicine Ball Twist Tosses


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