WOD
 | Fri, Jun 9 2023 |  |
 | Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 202306091 | Home WOD 20230609 | Other Results | Mobility Bingo Challenge |
CrossFit 202306091(Rounds, Rx2, Rx3) WARM-UP: Partner A: 100-ft sled pull (light weight) Partner B: alternating Spiderman stretches Partner A: 100-ft sled pull (add weight) Partner B: good morning + jump Partner A: 100-ft sled pull (add weight) Partner B: burpee broad jump SKILL WORK: 5 sets for best distance Triple broad jump – Rest as needed between attempts PARTNER WOD FRIDAY!: AMRAP x 20mins (rounds) - 100m sled pull (70/45) - 12 alt. DB snatches (40/30) - 100m sled pull Rx2 30/20 DB, 45/25 sled Rx3 20/15 DB, 25/15 sled INTENDED STIMULUS 10+ rounds All out sprint + built-in rest Loading on both the sled and the dumbbell should allow for unbroken reps Each sled pull should take no longer than :45 One partner works at a time; once one partner completes a full round, the other completes a round, etc. STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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