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Bandit CrossFit WOD–Tuesday, September 23, 2014

Main – CrossFit

“Injury and Opportunity” by Bill Starr, http://journal.crossfit.com/2014/09/injury-and-opportunity.tpl

If you workout, train, move furniture, run, walk, pick up kids, carry groceries into the house, or do CrossFit, you are bound to pull, strain, or injure something.

I’m a testament to the concept of training through injury. From a back injury, to a broken hand, to tendonitis in my foot, a dislocted shoulder and a stress fracture in my foot, I can modify ANY workout. I have never let an injury stop me from living a healthy and active lifestyle.

Having an injury is frustrating. And it can stop you from doing a lot of things that you want to do, there’s no doubt about it. But, you can use the time that you are injured to focus and dedicate your time to achieving something else that you’ve been wanting to accomplish.

Then, when you get back to normal, you will be that much better for the time you spent developing some other skill.

–Janice Marie

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: ME Rope Climbs (90 seconds) (4 Rounds for reps)

1st climb legless

Conditioning

3: Air Dyne – 15 (Calories)

Airdyne Max Effort for 15 seconds.

Rest for 2:45

Do this four times.

Log your best effort in the results post your other three efforts in the comments.

Rest should be exactly 2:45. Your 15 seconds of work should be absolutely 100% effort all the way to the end.

4: 1000m Row (Time)

Max Effort 1000m Row
3×1000 meter row
rest 2 minutes

Log best time in results
post other times in comments

Bandit Competition Team

Feel free to use your gym time to practice this Beach Brawl workout.

5: Beach Brawl 2014 Ind. WOD # 3 (Time)

RX
100 Double Unders
20 Cal Row
50 M Sled Pull
20 Cal AirDyne/Assault Bike

—————————–

Scaled
25 Double Unders (or 75 single unders)
20 Cal Row
50 M Sled Pull
20 Cal AirDyne/Assault Bike

You must choose ahead of time to do singles or doubles. You cannot go back and forth between the two during the WOD.

The post Bandit CrossFit WOD–Tuesday, September 23, 2014 appeared first on Bandit CrossFit.

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