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Published on December 6th, 2017 | by Crossfit Sacrifice

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WOD 7 DEC 2017

Weightlifting

5 x 5 Deadlifts

-all working sets between 60-80% 1RM

-touch-and-go reps;  no drops or resets between reps

For Time:

-600m Run

-60 Sit-ups

-24 Overhead Squats

-400m Run

-40 Sit-ups

-16 Overhead Squats

-200m Run

-20 Sit-ups

-8 Overhead Squats

Rx+ 155/105#

Rx 125/85#

S1 95/65#

**20min Time Cap

Mobility

-Deep Squat Hold

-Pigeon Stretch

-Cobra Stretch

Core Cashout

Accumulate 3 min Plank, with 10 Supermans every time you brea


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