Cary CrossFit Competitors WOD 11.22.13

By Posted in - Advanced WODs on November 21st, 2013 0 Comments
Gymnastics
Muscle Up Skills…warmup thoroughly and do a single set of as many as you can do
Strength
Clean + Front Squat: 8 x 1 + 2; work as heavy as you can use to complete all 3 reps
Bench Press: 8, 6, 4, 4 (choice weight)
Running
10 x 300m on a 2:30 interval. Try to run all 10 at the same speed.

Auxillary Work
3 sets of  10 GHRs followed immediately by 20 Band Pull Throughs; rest 1-2 minutes between sets

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