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160430 Saturday’s WOD and Party

Hey Bulldogs! Please join us for our spring fling Family Friendly BBQ and send off party for our fellow Bulldog, Megan!
BYOB and something to grill. Some meat, munchies, and a little beer and wine will be provided. Everyone is invited. We hope to see you all there!

***Everyone is invited. Kids, Family members, Friends from other boxes***

Where: Bulldog CrossFit – Forest Park When: Saturday, April 30th Time: 5pm – 9pm (after party starts at 9:00 under the disco ball)

Warm Up:

1:30 AD bike or rower
15xKB Swings
10xGood Mornings w/PVC
10xPass Throughs
Flexor/couch stretch


Deadlift clusters: every 2:30 for 5 sets. 2-1-1. (2 reps, rest 10secs, 1 rep, rest 10secs, 1 rep) Use between 80-85% 1RM.

Clean Complex:

5 sets, 2x sequence of PC,HPC,FS,HCl,FS. Every 3 mins for 15mins to find a heavy load.


4 rounds of:
5 deadlift
5 hang power clean
5 push press
5 front squat
Shuttle Run
-Followed by-
4 rounds of:
5 Pull ups
10 push ups
15 squats
Shuttle run
(Lifts are at 3/4 bodyweight.)

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