"Friends of 'Nicole'"

EQUIP: Wall Ball (20/14), Slam Ball (30/20), Bar (c: 115/85, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 V-Up

*10 KB Goblet Squat

*10 KB SDHP

*10 alt. 1-Arm KB SDHP

*10 Hand-Release Push-Up

“FRIENDS OF NICOLE”

(WODs inspired by CrossFit benchmark, “Nicole”)

WOD 1

15 Minute AMRAP: Toes-2-Bar

*@ Every Break (drop from bar): 200m Row 

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WOD 2

14 Minute AMRAP: Wall Ball (20/14)

*@ Every Break: 15 Ball Slam (30/20)

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WOD 3

13 Minute AMRAP: Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)

*@ Every Break: 10 Bar-Facing Burpee

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WOD 4

12 Minute AMRAP: KB Swing (c: 70/53, p: 53/35, f: 35/18)

*@ Every Break: 5 ea. alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

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SCORE = # T2B + # Wall Ball + # SDHP + # KB Swing