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Wednesday, April 11, 2018

2018 April 10
by bk

strict pullups
-1 sets of max reps
-2 sets of 70% of max reps

ring support hold (top), 3 sets of 10-20 seconds
ring support hold (bottom), 3 sets of 10-20 seconds

then….

3 rounds for time:
Run 400m
20 dumbbell squat cleans (45lb/25lb)
25 burpees

Core Development:
GHD hip extensions, 3 sets of 15
arch body hold, 3 sets of 25 seconds

Post reps and time to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    April 11, 2018

    PU: 6 max

    WOD: 22:49 Rx

  2. Justin P permalink
    April 11, 2018

    PU: 7 max

    WOD: 21:40 mod

  3. Matt B permalink
    April 11, 2018

    PU: 13 max

    WOD: 21:04 Rx

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