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WOD

Bandit CrossFit WOD–Thursday, August 25, 2016

Published by on August 25, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

Start Warmups as soon as you get here. We must be set up for workout and started by 15-minute mark.

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

2: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

Conditioning

3: Metcon (No Measure)

10 min @ 70% effort

5 Tire Flips

100ft Farmer’s Carry

50ft HS Walk (or :45 hold)

20 Goat Bag Swings

rest 5min

10 min @ 70%

100ft Bear Crawl

30 Alternating Sledge Hammer to Tire

50ft Sand Bag on L Shoulder Lunge

50ft Sand Bag on R Shoulder Lunge

rest 5 min

10 min @ 70%

6 Stone to Shoulder Alternating

50ft Crab Crawl

10 Bottoms Up KB Press

50 Cal Row

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