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MONDAY CrossFit WOD – 11.21.16

20
Nov

MONDAY CrossFit WOD – 11.21.16

CFV Thanksgiving Holiday Schedule
Wed: 4:30/5:30pm NO 6:30pm
Thurs: No Classes. Open Gym 9:00am -10:00am
Firday: 11:30 Only.
Saturday: Regular Class Schedule.

WARM UP
5 Min AMRAP
5 Banded Pull Aparts
10 Air Squats
30 Singles

STRENGTH
BACK SQUAT
5 x 5 @ 70% + 5-10 lbs.

WOD
6 Rounds
:45 MAX EFFORT HANDSTAND PUSH UPS (KIPPING OR STRICT)
:15 REST
:45 MAX EFFORT DOUBLE UNDERS
:15 REST
then…
For time:
30 T2B

ACCESSORY WORK
1 set Max Strict Pull Ups
1 set max L-Sit Hold
3 sets 1 minute Max Weighted Sit Ups

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