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WOD - Sunday, 8/12/2018

The Microwave
Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees

A. Strength: Bench Press / Single-Arm Unsupported KB Row (superset, 18:00)
Bench Press: 5 x 10 @60-65% of your 1RM

After each set, perform 10-15 Single-arm Unsupported KB Bent Over Row (Leaning forward, knees slightly bent, neutral spine)

B. 2018 CFCI CrossFit Games Event #12
The Final Event of The 2018 CFCI CrossFit Games!
With a teammate
5 rounds:
12 Synchro HSPUs (HR Push ups)
12 Synchro V-ups
15 Synchro Air Squats

Extra Credit: Meal Prep
Set yourself up for success!
For optimal results, keep these three things in mind when you get to preppin':

  • Eat real food.
  • Mostly plants.
  • Not too much.
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