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WOD – Saturday, 03/11/2018

By admin | In CrossFit Rocks | on November 2, 2018

CrossFit Rocks – CrossFit

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Keep a tight body position on the pull ups and use your hips your arms will thank you for it!!!

Warm-up

Warm-up (No Measure)

Catalyst warm up

2 rounds

10 Kettlebell stiff leg deadlift

15 banded pull apart

15 kip swings

Sumo deadlift high pull progressions

Metcon

Metcon (Time)

For time:

3 rounds for time of:

800m run

50 sumo deadlift high pulls

25 pull-ups

Men: 35kg. SDHP

Women:25kg. SDHP
Your arms are going to fatigue quicker than your legs. Make sure you use them during the row and sumo deadlift high pull push with the legs first then let your arm join the party.

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