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FLUSH WOD THURSDAY

PHOTO: CrossFit Massapequa Athlete, Alex T. (Miss T.) with a textbook setup for a clean. Alex's hard work, consistency & positive attitude are what make her the awesome CrossFitter she is. She is always willing to assist a fellow athlete & always brings a smile to the owner's face (she is his girlfriend). Keep up the great work kiddo!
 
RUN 1 MILE

- REST 3:00 -

RUN 800 METERS

STRENGTH:

CHOOSE 1 OF THE FOLLOWING: (10 MINS)

1. FRONT SQUAT @ 65% (3 X 8)

OR

2. CLEAN GRIP DEADLIFT @ 100% OF CLEAN (3 X 6)

- THEN -

CHOOSE 1 OF THE FOLLOWING: (10 MINS)

1. 8 MIN EMOM

6-10 UNBROKEN PULL-UPS

OR 

2. RING ROW (4 X M.E.)

- SUPERSET WITH -

KIPPING (NO PULL-UP) (4 X 8)

- THEN -

10 MINS OF MOBILITY/FLUSH:

5 MINS TO MOBILIZE 

5 MINS TO ROW/BIKE/RUN @ A TALKING PACE