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Bandit CrossFit WOD–Thursday, March 27, 2014

Main – CrossFit

The last Open WOD is being announced tonight at 7 pm. We’re watching it at the gym.

View Public Whiteboard

Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Reverse Hypers (3×12 medium — rest 90 seconds)

Mobility

3: Barbell Quickie (No Measure)

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

4: Shoulder Extension Stretch w/bar (No Measure)

https://www.youtube.com/watch?v=x1T_OG3ISbc

Conditioning

5: 1000m Row (Time)

Max Effort 1000m Row

Strength/Skill

6: Metcon (Time)

Spend the rest of class working on mobility issues.

Use the supple leopard book. Use your coaches.

The post Bandit CrossFit WOD–Thursday, March 27, 2014 appeared first on Bandit CrossFit.

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