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WODs

Bear Traps

By September 1, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

GYMN: Handstand Walk Progression (Varying)

Work on the Handstand Walking Progression that works for YOU. Rest 3 minutes between attempts

LIFT: 45 Degree Dumbbell Snatch Raise (3 X 10 (5 each arm))

During your Handstand Walk rest periods perform 10 snatch raises (5 each arm)

WOD: Bear Traps (AMRAP – Rounds and Reps)

12 Minute Amrap of:

8 Ring Dips

12 KB SDHP 53/35#

50 Double Unders

Run 400m (4 reps)
Scaling- Dip negatives, bar dips, banded dips, box dips, KB weight, 100 singles, row 500