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Bandit CrossFit WOD–Thursday, January 29, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: Metcon (No Measure)

A. 5 x 3 Skin the cats

http://gymnasticswod.com/content/skin-cat

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B. 12 x 4 Pausing Pullups 3 seconds at the top, 5 second Negative

Jump to top of the pull-up

Hold your chin above the bar for 3’s count

lower to full extension in 5’s count

jump back up to top of bar

repeat

Rest as needed

** if comfortable, add 3-5lbs a round**

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C. 3 x 20 Reverse DB Flys (http://instagram.com/p/uWt8R5vDSA/?modal=true )

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D. 5 x 0:25 second Hold Arch Body (Super man: laying on floor, head neutral, arms full extension legs straight and together)

+ 15 tuck Crunch

Rest 60 seconds

Test

3: Max Double Under in 1 Minute (AMRAP – Reps)

The post Bandit CrossFit WOD–Thursday, January 29, 2014 appeared first on Bandit CrossFit.

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