email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

OPEN GYM OR DAILY WOD

Thursday, January 9th, 2020

SWOD/SKILL:

4rds: NFT
12x Dumbbell Floor BP
12x Banded Tricep Pulldowns or Skullcrushers
12x Diamond Push Ups
12x Seated Dips

NFT: For Quality
10!
HSPU
Hollow Rocks

3 Rds: NFT
100ft Banded Side Steps
10x GHR, BE or GM
10x Hip Thrusts


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