Bandit CrossFit WOD–Thursday, June 30, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx02: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPncGymnastics3: Metcon (No Measure)3.1) Ladder Complex: Strict & Kipping Pull-ups 1 Strict Pull-ups+ 2 Kipping (Gymnastics kip) 2 Strict Pull-ups + 4 Kipping Continue until failure of Strict Pull-ups Increase Strict Pull-ups (+1)…

Bandit CrossFit WOD–Thursday, June 23, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)Crossover Symmetry Lacrosse Ball in shoulders Banded Stretches from rackGymnastics2: Metcon (No Measure)2.1) 1 x Max Effort Strict Ring muscle-up scale options: https://vimeo.com/162485846 then 3 x 60% of reps 2.2) 4 x • 3-5 Strict Weighted Pull-ups ( try to increase weight)…