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Bandit CrossFit WOD–Thursday, March 10, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

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

2: Ido’s Scapula Mobilization Routine (No Measure)

https://www.youtube.com/watch?v=y4Wo095zPnc

3: (No Measure)

400M run

Conditioning

4: Metcon (No Measure)

15 min @ 70%

5 Tire Flips with Jump in and out

25’ HS Walk (or :30 HS Hold)

50’ Walking Lunges

rest 5 min

15 min @ 70%

20 Sledge Swings Alternating

10 Granny Toss w/ Sand Bag

10 Sandbag Thrusters

rest 5 min

15 min @ 70%

1 Down and Back on Monkey Bars

50’ KB Front Rack Walk, 35-53#/hand

15 Wall Ball, 20/14#

Start in groups on different parts, if needed.

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