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Open WOD 17.5

Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

:30 sec:

Cardio

Spiderman

Cardio

Samson

Cardio

Push-up Down Dog

Barbell Warm-up:

5 reps each:

Good Morning

Back Squats

Elbow Rotations

Strict Press

Front Squat

Stiff Leg Deadlift

Mobility

Warm-up (No Measure)

:30 sec Calf Stretch

:30 sec Wrist Stretch

:30 sec Front Rack Stretch

Specific Warm up

Warm-up (No Measure)

Jump Rope Prep:

2 minutes practice

Thruster Prep:

2 Front Squats

2 Push Press

2 Thrusters

Build to WOD weight

Metcon

Fitness Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Fitness Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

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