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Bandit CrossFit WOD–Thursday, March 26, 2015

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

Gymnastics

2: ME UB Toes to Bar (AMRAP – Reps)

Do as many toes to bar as possible. Must be unbroken. No time limit. However, when you come off the bar, your attempt is over.

2: Metcon (No Measure)

1) 8 x 0:35’s Chest Facing wall Handstand Holds (+25-45lbs)

If sore or extremely fatigued from yesterday’s work, alternate 8x :30 hollow rocks/arch rocks. (Means you will do four sets of each.)

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2) 6 x :15’s Ring Support Holds, locked elbows and rings turned out

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3) 5 x 2 Skin the Cats, with 2’s Pause at the bottom https://www.youtube.com/watch?v=WV7ZI9XoaEg

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4)10 x 3 Pausing Weighted Pull-ups in False Grip on Rings

Pause 2’s at top.

If this is diffcult, then use Box scale:

https://instagram.com/p/wIahxivDcZ ( Demo is with a bar, but use rings but remember to false grip and increase weight)

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5) 100 Reps of: ( total = 50 per leg)

Single Leg toes to bar http://instagram.com/p/vkQJU2vDb0/?modal=true

If unable to touch bar, lift leg as high as possible. Break up into equal sets.

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