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Bandit CrossFit WOD–Wednesday, September 17, 2014

Main – CrossFit

“In life, you’ll have your back up against the wall many times. You might as well get used to it.” –Paul “Bear” Bryant.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Overhead Squat (Three sets work to 8RM, Tempo 25×1)

2b: Split Foot Squat (Rear Foot Elevated) w/DB (3×6 (each leg) HAP, Tempo 3030)

https://www.youtube.com/watch?v=KWUBs_ybVX8

Strength

3: Paused Front Squat (6×3 every 90 seconds @ 80%, 2 second pause)

Conditioning

4: Beach Brawl 2014 Individual WOD # 2 (Time)

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

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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–Wednesday, September 17, 2014 appeared first on Bandit CrossFit.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!