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13th NOV 2014: CF + skills day

13 Nov

I’ve had a swell (again) since Saturday, so I had a little CrossFit and skills catching up to do today… Went much better than anticipated!

Warm-up

500 m row

WOD # 1

12 min AMRAP:

15 STOH @ 35 kg
12 T2B
9 air squats

Result: 6 rnds + 15 STOH + 2 T2B

STOH: all unbroken and easy. T2B: in 2 sets/round. Still not liking them.

– 5 min rest –

WOD # 2

5 min burpees

Result: 84 reps

Tough for the shoulders after WOD # 1.

Skills/BW strength

3 rounds:

7 strict HSPUs
15 GHD sit-ups
15 GHD back ext

Then

2 x 15 m handstand walk

Then

30 ring dips (in sets of 5s)

Then

3 x 10 reps negative pull-ups (5 sec down)

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