DG

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
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WOD – Home Gym

Metcon (AMRAP – Reps)

Odd Rounds (1,3,5)

Run 200m

With the time remaining in 2 min., perform:

DB Slams (35/20 lb.)

Even Rounds (2,4,6,)

Run/Walk 100 m with DB/object

With the time remaining in 2 min., perform:

DB Goblet Squats

6 Rounds Totaling 12 min

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