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CrossFit Bolton
WODS & News

Wednesday 160713

A.
Three rounds, not for time of:
Weighted Reverse Lunges, 6 reps (alternating)
Dumbbell Row, 10 reps (alternating)
Side Plank, 20 seconds

B.
Every two minutes, for 10 minutes (5 sets):
Pause Front Squat
1x4xM.E.

Coach Alex’s Notes:
Pause for one second in the bottom of the squat. Use about 5% more weight than last week.

C.
For time:
10 Muscle-ups
115/85 pound Thruster, 15 reps
20 Toes to bar
115/85 pound Thruster, 15 reps
20 Toes to bar
115/85 pound Thruster, 15 reps
10 Muscle-ups

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