Friday 22 August 2014 | 619

Friday 22 August 2014

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Friday

 

Supplemental Skill/Strength

3 x 18 ft Handstand Walks

5 x 3 Bar or Ring Muscle Ups

5 x 5 Overhead Squats

 

Strength

 

Superset

6 x 5 Front Squats

6 x 5 Weighted Pull Ups

Every 3 Minutes

 

CrossFit Hero WOD “Josh”

21 Overhead Squats Level 1 115/85 Rx 95/65 Level 3 75/55

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

 

Supplemental Endurance

CrossFit Hero WOD “Severin”

50 Strict Pull Ups

100 Hand Release Push Ups

5k Run

 

 

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