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Friday 5/9/2014

September 4th, 2014

WOD – CrossFit Brisbane
[A] Shankle Complex
5 sets for max load
Rest as required between each set

[B] Overhead Barbell Walk for max load
5 x 15m

TRAVEL WOD:

5 sets for max load dumbbells for the following complex (wt to start on the ground):
1 x squat clean to thruster
1 x push press
2 x front squats

(rest between sets as needed)

SKILL: 2min max effort legless rope climb

COMPETITION TRAINING (Optional)
[COMP A] AMRAP 7 mins
7 strict HSPU
7 strict Pullups
7 strict Ring Dips
7 GHD Situps

Log results online (Beyond the Whiteboard)

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