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CrossFit WOD, January 30, 2018

CrossFit WOD, January 30, 2018

180130

Warm-up
2 Rounds
10 PVC Pass Through
10 High (easy) Ring Rows
:15 Pull Hang (no activation)
:15 Pull Hang (w/ activation)

2 Rounds
10 PVC Hollow V Ups (scale to gym crunch straight legged ab sit up)
10 PVC Banded Lat Pull Down

DEMO DEMO DEMO

Weighted Pull-ups (1 )
* No Pull Up:
6 x 6-12 Ring Row SS w/ banded tricep ext.
**BW only
get to 25 pull ups
***
10 min cutoff
Weighted Dip (1)
Fixed Dip Station Only

*no dips
Jump to Top and Slow Lower if possible on boxes OR banded tricep extension
***10 Min cut off
Metcon (Time)
21 – 15 – 9
Pull Up
HSPU
Air Squat