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OPEN WOD 17.4

FRIDAY, MARCH 17 2017

HAPPY ST. PATRICK’S DAY!

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WOD & RX+
17.4 is ….16.4

WARM UP (modified from The Movement Fix)
2-3 Rds:
10x Hip Ext
10x Cossack Squat
10x DL 40-50% 1RM (1st Rd – increase load each round)
10x Pushup into down dog -on video at 1:34 -(load shoulders – prep for HSPU)

WOD PREP
2-3 Rds:
12x WB
9x DL (bar loaded at or slightly lower than WOD load)
6x HSPU

17.4
Complete as many rounds and reps as possible in 13 minutes of:

55x DL 225/155
55x WB 20/14
55 calorie row
55x HSPU

We will most likely run heats in classes of greater than 10. Please be patient!  Unlike many gyms with less than 10 rower, we very seldom delay the start of your WODs due to equipment. Today’s an exception.

If you are “testing the WOD”, waiting to be judged, you’ll be in the second heat.


NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS – FACEBOOK GROUPS!

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Rebel Runners
 
– Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook (link to group in the name) or ask Coach Moana or the Davii (Justin and Wife…we mean Steph) as they lead the group. 

screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.

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Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

 

 

 

YESTERDAY’S RESULTS:

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