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Wednesday, June 14, 2017

2017 June 14
by bk

Shoot Throughs, 3-4 sets of 8-10
Handstand Hold (wall or freestanding), 3-4 sets of 30-45 seconds
Ring Support Hold (bottom), 3-4 sets of 10-20 seconds

then….

AMRAP in 14 minutes: (in teams of two, alternating rounds)
airdyne, 10/7 calories
8 power snatch (75lb/55lb)

Core Development:
hollow body hold, 4 sets of 20 seconds
40 tuck crunch

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Shawan permalink
    June 14, 2017

    Shoot Throughs
    Handstand Holds (3 sets @ 45 sec.)
    Ring Support Holds (3 sets @ 10 sec.)

    AMRAP (w/ Taylor) – 17 Rx

    Way to go partner! Way to go 5am!

  2. Rueben permalink
    June 14, 2017

    Gymnastic work.
    AMRAP w/ Walt – 10 rnds + 10
    Welcome Buddy!

  3. Justin F permalink
    June 14, 2017

    Ring holds and shoot throughs

    WOD w/ Patrick B: 15+2 Rx

  4. Khoung permalink
    June 15, 2017

    13+13 with Mike

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