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Wednesday

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Wednesday


CrossFit Ktown – CrossFit

A): Metcon (No Measure)

Coach-led shoulder prep and warm-up

B1): Ring Push-ups (5 max rep sets, rest 1 min)

B2): Pull-ups (5 max rep sets, rest 1 min)

B3): Banded Glute Bridge (5 sets of 6 reps w/ 2 sec pause at top, rest 1 min)

Band spanning rig using J-cups

C): Metcon (Time)

300 DU for time, every break is 15 WB 20/14lbs

Scale to 200 or 100 DU depending on skill level. Further scale to SU.

By | 2017-12-05T17:32:26+00:00 December 5th, 2017|WODS|0 Comments

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