Bandit CrossFit WOD–Wednesday, April 22, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

A) FS/BS: 7/13 x 2 sets @ 94% of Monday’s weight

Strength/Skill

3: Metcon (No Measure)

18 min EMOM

1st- 5 Arnold Presses Heavy @ 30X3

2nd- 5 Strict Pull Ups on Rings

3rd- 4-5 Dive Bomber Push Ups

Arnold Press Demo: https://www.youtube.com/watch?v=6Z15_WdXmVw

Dive Bomber Pushup: https://www.youtube.com/watch?v=U87gigSOgqs

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