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Please register for Conners Super wod below

http://connerssuperwod.simpletix.com/SimpleTixExpress/Events/EventSectionDetail.aspx?ShowId=22366&EventTimeId=43553

Warm Up

  • Run 800m
  • Spider-Man lunge
  • Bootstraps
  • Atlas stretch
  • Shoulder mobility
  • Pullups x10
  • Wall balls x10
  • Hollow rocks x20
  • Super mans x20

 

WOD:

15 min AMRAP:

Ascending ladder by 3's

  • Wall Balls (20/14)
  • Hang Cleans (135/95)
  • Pullups

 

Cash Out: Run 800m

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com