WOD 6.12.15


CrossFit Bridgemill – CrossFit

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Warm-up

BridgeMill Warm-Up #7 (No Measure)

400m Row

High knees

Quad Holds

Fanny Whackers

Walking Quad Stretch

Walking Lunges

3 Rounds of

10 Jumping Squats

10 Mountain Climbers

10 Situps

Weightlifting

Shoulder Press (Shoulder Press – Warmup, 75% x 5, 80% x 5, 85% x 5)

L Hold on rings 30 seconds between rounds.

Metcon

Jackie’s Sister Julie (Time)

Jackie’s Sister Julie – 500M Row, 25 Thrusters, 15 Pull-ups, 500M Row, 25 Thrusters, 15 Pull-ups, 500M Row, 25 Thrusters, 15 Pull-ups : 45#/35#

75#/55# RX+

Cool Down