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W.O.D.

Wednesday

CrossFit 234 – CrossFit

Strength

Back Squat (6×1)

@95%

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Handstand Push-ups: Tailor as needed

Ring Dips – Tailor to floor assist RD/box dips

Push-ups: Tailor to knees/elevated bar

**only reps that maintain the movement standards will be counted. If an athlete repeatedly fails to meet the standards, the “Rx” will not be granted.


Bulletproofing

Overhead Band Stretch (x3-4) each arm

Banded Tricep Stretch