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Wednesday, March 10 2021

Posted by Mandee on March 9, 2021   |   11 Comments

 

 

Back Squats   E3MOM

10 Back Squats @70% – 8 Back Squats @75%

6 Back Squats @80% – 4 Back Squats @85%

Max Back Squats @90%

4 Rounds For Time: (16min cap)

400m Run/Row or 1km Assault Bike

8 Back Squats   135/95   RX+165/115   MRX 115/75

12 Wallball Shots   20/14lbs to 10/9’   MRX 20/10lbs to 9’

Flexibility & Pistol Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions

2x15sec Back Bridge/Arch

Spend 5min on banded Shoulder Stretches

 

 

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Learn more about the Open here!

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11 responses to “Wednesday, March 10 2021”

  1. Nathaniel says:

    Julie shining bright like the stud she is. Julie might as well be the mayor of 6am. She holds it down, represents, and never misses. She’s an outstanding athlete with strength, skills, and a quiet toughness. She’s also gotta smile that starts the day off right and is pleasant to all her fellow CrossFitters. Keep holding it down Julie and making it look easy.

  2. Mandee says:

    Julie D looking strong, focused and determined! This lady is one heck of an athlete, and she sets the bar high every day at 6am. Julie is super hard working, but she’s got a great balance that leaves room for laughs and fun with friends, too. She’s just the kind of athlete and person you want to start your day with…keep getting after it, Julie! ?

  3. Hal says:

    Julie fears no WOD

    T minus 2 days (Glasgow Mega-Snake – Mogwai)

    ? today

  4. Josh Kennedy says:

    A: 185(10) – 200(8) – 215(6) – 225(4) – 240(2)
    B: 13:04 Rx
    C: Complete

  5. BP says:

    11:36 RX Bikes
    Gun Season Finisher in side gym

  6. Bo says:

    Julie quietly running the show @6am Monday through Friday.

  7. CJ VK says:

    235(10)-250(8)-265(6)-280(4)-300(2)

  8. Misty says:

    Julie!! Locked, loaded and focused with that barbell overhead! This woman is a straight up athlete who quietly attacks every wod, every day, bright and early at 6am. Glad I get to see her thrown down and set the bar high on a weekly basis! Keep it up!

  9. Justin says:

    11:23 rx bike

  10. JJ Millich says:

    A: 185(10)-215(8)-245(6)-265(4)-185(5)
    B: 11:14, scaled (135#/12×24″ BoxJumps/Bike)

  11. Alex says:

    245(10)-265(8)-280(6)-300(4)-315(4)
    10:54 Rx+ (row)