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Friday, October 6, 2017

2017 October 5
by bk


toes-to-bar, 1 set of max reps
-2 sets of 70% of max reps

kipping or butterfly pullups, 3-4 sets of 10
-modify as needed

3 sets:
supinated bent over row, 10 reps
1-arm dumbbell press, 10 reps (each arm)
15 banded pull aparts

then….

For 5 minutes:
Run 400m
handstand walk, 35ft (sub bear crawl)
max rep air squats in the remaining time

Core Development:
75 abmat situps

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

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  1. Luciana permalink
    October 6, 2017

    T2B: 13/9/9
    Pullups: 6 sets of 5 KPU
    Row: #55
    DB Press: #15
    WOD: 12 handstand shoulder touches on wall, then 90 air squats
    Sit ups

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