Bandit CrossFit WOD–Thursday, February 19, 2015

Main – CrossFit

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Gymnastics

1: Metcon (No Measure)

1. Find 5 Rep max Strict Pull-up

(scale: Box Pull-up but add weight vest http://instagram.com/p/wIahxivDcZ/?modal=true )

2. 4 x 10 Band simulated Bar muscle-ups ( medium to heavy)

http://instagram.com/p/xYY5JmPDX2/?modal=true

3. 4 x 7 Reverse DB Flys ( medium to heavy) http://instagram.com/p/uWt8R5vDSA/?modal=true

4. 1 x Max reps Ring Push-ups (+25-45lbs) vest wear even if you need to scale then

4 x 50% of reps ( with weight vest)

How to scale: http://instagram.com/p/wsgL95vDXc/?modal=true

5. 8 x 0:30’s chest facing wall Handstand Hold

rest 1:00 between sets

2: 5RM Weighted Pullup (Weight)

Pullups must be completely strict.

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