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Gobbler WOD at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

 

Amazing time at our Annual Gobbler WOD on Thanksgiving!

Thank you to everyone who came out and joined us.

You guys really know how to get your metabolism going.
#gobblerwod #rarecrossfit

 

 

28th November

Warm Up

Shoulder pass through

10 Michael Phelps

10 Scapula pull ups

10 Strict T2B

HS hold on the wall for :30 for 3 rounds

 

 

A) Gymnastics conditioning (8 mins)

15 Kipping HSPU; rest 1 min

12 Kipping HSPU; rest :45

9 Kipping HSPU; rest :30

6 Kipping HSPU; rest ;15

6 Kipping HSPU

 

B) Conditioning (21 mins)

Every 3 mins for 7 rounds

400 meter run

12 Toes to Bar

 

Cool Down

Shoulder mobility Rig

Lacrosse ball smash

 

 

Accessory Work

Barbell Row 5x5

Weighted Pull ups 5x5

Back Extensions 3x25

 

 



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