Memorial WOD

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Warm-up
Dynamic
High Knees
Arm Circles

(no measure)
Run 400m
EMOM 5 min.
5 Push-ups
5 Squats

“Erik”

Partner WOD
100 Lateral Burpees
P1 – Holds a plank
P2 – Lateral burpees (jumping over partner who is in plank position)
*Switch (when needed or when partner breaks plank position)
100 Partner Situp med ball tosses

100 Partner Squats w/ med ball
(partners will stand back to back with a med ball between them, they must both squat at the same time while keeping the medicine ball between them)

* each time the medicine ball drops, both partners must sprint 100m together while both holding the med ball

100 Partner Clapping Push-ups

kelsey

kelsey

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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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