CrossFit WOD, October 28, 2018


Sunday 28/10/2018
FREE SHIRT – Unbound Athletic is putting together cutomer testimonials to be used for advertising purposes. See Tracey if you would like to share your positive expereinces at our facility – and receive a FREE SHIRT.

Movement Prep
3 rounds
12 banded good mornings
10 single leg glute pumps
200m true form run
10m lunge with rotation

Metcon
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi

box muscle up progressions or burpee hip to bar

Accessories
Recovery swim
20minutes in a pool light intensity to get ready for a big week.

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