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CrossFit Golden: Wednesday 4.13.16

12
Apr

CrossFit Golden: Wednesday 4.13.16

Mobility- 10:00-10:30am
RonOHLunge
Ron has improved his overhead mobility so much. Check out those overhead lunges!
Strength
Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds
Weighted Pull-ups

Most difficult variation of pull-ups should be chosen, ideally feet to not touch ground inbetween reps.

Front Leaning Rest Video
https://www.youtube.com/watch?v=CWiVS8iwybI

Conditioning

In teams of two, alternate rounds to complete five sets each for time of:

10 Pull-Ups
15 Wall Ball Shots (20/14#)
30 Double-Unders
Find appropriate modifications where each round can be done fairly quickly.
DU modification- 60 SU

 

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