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WOD

Bandit CrossFit WOD–Monday, October 31, 2016

Published by on October 31, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Shoulder band stretch series.

2 rounds:

10 Bottoms Up KB press

10 Bent over kb rows

10 Hanging Scap Raises

Strength

2: Metcon (No Measure)

Four sets of:

DB Push Press x 3-5 reps

Rest 90 seconds

Supinated-Grip Pull-Ups x 3-5 reps @ 2110 (add weight if easy for you)

Rest 90 seconds

Go heavy on push press

Conditioning

3: Metcon (Time)

For time:

10 Wall Ball Shots (20/14 lbs)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips



1 Wall Ball Shot

10 Ring Dips

Extra Work

4: Metcon (No Measure)

Five sets of:

GHD Situps x 8-10 reps

Rest 45 seconds

Isometric Hold – Chin Over the Bar x 15-30 seconds

(weighted so that 20-30 seconds is a challenge)

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

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