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08/26/2014 WOD

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Tuesday 08/26/2014


Banded Pull Apart- Super series DEMO

Deadlift Prep-DEMO

Wram Up:

Row 1000m
then 2 rounds of:
5-10 Butterfly pullups/Kip/Oly Bar
5-10 Strict ring dips or sub
5-10 Toes to Bar

*Practice not fatigue


Push Press 6@9(No Drops)
Deadlift 3@9 (No Drops)


Level 1-

7 rounds
On the 3:00
Run 200m
8 Hanging Knee Raise
Level 2-
7 rounds
On the 3:00
Run 300m
8 TTB or Attempts
Level 3-
7 rounds
On the 3:00
Run 400m
12 TTB

Extra Credit:

Strict M.UP X@9 Rep drop (80%) @20 seconds

3 Rounds:
B. Handstand Hold@8
C. 10 Hip Extension (Add weight as needed, reps should be controlled)

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