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Tuesday metcon

2
Oct

Tuesday metcon

Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – MetCon

Weightlifting

Seated DB Shoulder Press (4×7)

This time we are going to use 2 KBS and do INVERTED KB shoulder press while seated

Metcon

Partner WOD (30 minute timecap)

1500 m row (total)

200 m overhead shoulder press walk (total) – use plates, DBs, or KBS

100 sledge hammers (total)

150 ab throw downs (total)

60 Heavy DB bent over row (total)

6 down and back sled push/pull (total)

30 tire flips (15 each)