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WODs

CrossFit WOD, August 30, 2018

By August 29, 2018No Comments
Treehouse

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Banded Chest to Bar Pull-ups (3 x 8-10)
Keep them strict and use a band combination to allow 8-10 unbroken reps.
One Armed Dumbbell Rows (3 x 10 each arm)
Same DB for all 3 sets.

Metcon
Treehouse
For time: 11 Min Cap

50 Double Unders
30 Alternating DB Hang Clean and Jerk 35/20# Rx/ 50/35# Rx
50 Double Unders
30 Pull-ups Rx/ Chest to Bar Rx+
50 Double Unders
30 Alternating DB Snatch

** Switch every 5 reps on Hang Clean and Jerks **
Scaling – DB weight (one per person) Banded PU/C2B

Extra Work
Strict Handstand Push-ups (3 x 5-8)
Modify to HS Holds, Pike HSPU, HS Negatives
Band Pull Aparts (3 x 15)