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TUESDAY CrossFit WOD 11.29.16

28
Nov

TUESDAY CrossFit WOD 11.29.16

WARM UP
10 Min Muscle Up practice Bar or Ring
*If you have a muscle up work on stringing them together/or 10 Min EMOM 1 Muscle Up
*If you don’t have a muscle up practice kipping/Butterfly C2B Pull Ups
*If you don’t have a pull up practice working on your pull up.
*Use this time to work on these movements……It won’t happen if you never work on it.

STRENGTH
Superset
Bench Press
3 x 10 (Increasing weight each set)
+
3 x 15 Dips (ring or matador)
Rest as needed between sets

WOD
15 Min AMRAP
15 Russian KB Swings 70/55#
12 Box Jumps 30/24″
1 Rope Climb (Legless RX+)

*Scale weight and height accordingly

ACCESSORY
Strict pullups 5-4-3-2-2

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