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Bandit CrossFit WOD–Thursday, November 7, 2013

Main – CrossFit

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1a: Front/Back Leg Swings (No Measure)

40 each leg

1b: Side-to-side Leg Swings (No Measure)

40 each leg

2: Hip Capsule MWOD (No Measure)

http://www.youtube.com/watch?v=PZNdCuLKh0o
3 minutes each side

3: Ankle Distraction MWOD (No Measure)

http://www.youtube.com/watch?v=hkepajNHiDw
3 minutes each side

4a: Shoulder Taps (3×20)

Scale: Hold Handstand for :20 seconds

4b: Strict Pullups (3×5)

Weighted–HAP

5: 500m Row (Time)

Max Effort 500m Row

6: Pushups (1xME UB)

Rest for 5-10 minutes after your 500 meter row. Then do a max effort unbroken set of pushups. Whichever way you start, you must finish. For example, you cannot change from “man” pushups to “girl” pushups.

The post Bandit CrossFit WOD–Thursday, November 7, 2013 appeared first on Bandit CrossFit.

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