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Friday WOD Sep 8

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Announcements

Happy Birthday Sam Hornby for Saturday 🙂
Search – JAKarellis on FB to join our private group to keep up to date with our shenanigans 😀

50-50 Raffle for Charity, tickets at office

CrossFit JAK Elite – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

10 Single KB Thruster

10 Ring Rows

X 3 Rounds

*Mobs: Hammys

Metabolic Tester

**Either REPEAT, complete what you haven’t done OR do 1 of**

Strength Conditioning

Banded Deadlifts (10 x 3 Reps @50%)

– Band over bar adds another element of resistance

– Developing Speed + Power

– Be sure to keep accelerating through the lift
10 ROUNDS, ONE ROUND EVERY 45SEC

Superset with…

Double Broad Jump

*Immediately after the 3 DL’s do a Dbl Broad Jump as far and as fast as you can.

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups