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Our Blog

Tuesday 1.3.17 Workout of the Day

By cfpalmbeach | In WODs | on January 2, 2017

crossfit-palm-beach-today

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“Mistletoes-to-Bar”
3 Rounds For Time:
400 M Run S(250 M Run)
12 Push Jerks S(115/80) RX(135/95) RTG(155/105)
15 Toes-to-Bar S(9 Toes to Bar/15 Knees to Chest)

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Core WOD

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WOD Tips:

-Today’s WOD will be a nice mix of running, weightlifting, and gymnastics.  This WOD should be on the shorter side (<12 Minutes) and you will want to go hard on each run since the rest of the workout is mostly upper body movements.  The push jerks and toes to bar should ideally be done as close to unbroken as possible.  Pick a weight for the jerks that you can do at least the first round unbroken but hopefully all 3 rounds.  For the toes to bar, you should be able to do each round in 2-3 sets at the most. 

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