WOD 09/18/16


Saturday, October 15th at 10:00 am is CrossFit Durango’s Iron October Event.  Register now to participate or plan on attendng to cheer on our ACF team.  The gym will be closed all day.

Skill work: Sprint form and efficiency

WOD: Complete as many rounds as possible in seven minutes of:
315/225 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (total)
21 Double-unders
20 meter Sprint

Post WOD mobility: Racked barbell hamstring smash, 3 minutes each side
Hamstring rig stretch, 2 minutes each side


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