Bandit CrossFit WOD–Thursday, October 6, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Ido’s Squat Clinic Routine (No Measure)

https://www.youtube.com/watch?v=xPwG2hqnOx0

Conditioning

2: Metcon (Time)

20 sets @ high effort

2 Tire Flips

3 Hand Release Burpee Jump In and Out of tire

2 Tire Flips

10 KB Swings

Rest 60 seconds

You may also rotate with a partner. Each partner does 20 rounds. You should be working as fast as possible each set. These rounds shouldn’t take longer than 60 seconds. If you are working longer than that, then you should modify.

Log total time. If you did this with a partner, do not mark RX. Put the partner in your comments.

Extra Work

3: Metcon (No Measure)

Every minute, on the minute, for 12 minutes:

Minute 1 – 45 Second Hex Dumbbell Hold

(hold the DB in a claw grip by the head of the hex DB by your side)

Minute 2 – 12 GHD Sit-Ups

Minute 3 – 40 Wrist Curls (use barbell)

(lay forearms on bench palms up and perform wrist curls)

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