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Our Blog

Wednesday 3.29.17 Workout of the Day

By cfpalmbeach | In WODs | on March 28, 2017

crossfit-palm-beach-coach-b

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Coach B flying through dubs on Friday night!

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Strength/Skill Work:

Sled Pulls

“Beach Ready”

For Time: (22 Min Cap)

800 M Run S(600)

4 Rope Climbs S(2 RC)

30 DB Bench Press S(45/25) RX(60/35) RTG(70/45)

600 M Run S(400)

3 Rope Climbs S(2 RC)

20 DB Bench Press

400 M Run S(200)

2 Rope Climbs S(1 RC)

10 DB Bench Press

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WOD Tips:

-Today’s workout is working some of our favorite beach muscles in preparation for Saturday’s beach workout. Each round will start with a run and

the runs will get shorter each time. Try to keep a solid pace on the runs without blowing yourself up in the first 800. In order to do the RX rope

climbs, you should be able to do a rope climb every 20-30 seconds at the maximum. For the bench press, choose a weight that you can do 15+

times in a row when fresh. Try to increase the intensity and stay unbroken the last round as you get close to the finish.

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