THURSDAY 9.25.14 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
 | info@crossfito4w.com
 | (678) 515-3410
              

THURSDAY 9.25.14

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WOD
THURSDAY 9.25.14

THURSDAY 9.25.14

Strength

Banded Shoulder Press: 10 x 3 @ 45% + 25% Band at Top
Rest 30 seconds between sets

Accessory 

Skill: Kipping Work
-Beat Swings
-Basic/Butterfly Kipping Pull Ups
-CTB Kipping Pull Ups
-Bar Muscle Ups

OR

Work: 20 3333 Tempo V-Ups
10 sets of 10 1 Legged KB Deadlifts [HaP](Hold bell in hand opposite standing leg. 5 sets on each side)

WOD

As many rounds as possible in 10 mins:
1 Rope Climb [20′]
10m Alligator Walk
15m Bear Crawl

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