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WOD

Bandit CrossFit WOD–Thursday, March 27, 2014

Published by on March 27, 2014 5:00 am

Main – CrossFit

The last Open WOD is being announced tonight at 7 pm. We’re watching it at the gym.

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Reverse Hypers (3×12 medium — rest 90 seconds)

Mobility

3: Barbell Quickie (No Measure)

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

4: Shoulder Extension Stretch w/bar (No Measure)

https://www.youtube.com/watch?v=x1T_OG3ISbc

Conditioning

5: 1000m Row (Time)

Max Effort 1000m Row

Strength/Skill

6: Metcon (Time)

Spend the rest of class working on mobility issues.

Use the supple leopard book. Use your coaches.

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