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Tuesday 22/7/2014

July 21st, 2014

WOD – CrossFit Brisbane
[A] Complete as many rounds as possible in 15 mins:-
2 Muscle Ups
8 DB Thruster, 20kg (15kg)
16 OH Lunge, 20kg (15kg)

SKILL: 5min handstand walking practice (scale – free handstands)

FUNDAMENTALS:
[A] Complete as many rounds as possible in 15 mins:-
4 Rope Rows
8 Dips
16 DB Lunge

[B] frog hold practice

TRAVEL WOD:
Complete as many rounds as possible in 15 mins:-
2 Burpees
8 DB Thruster, 20kg (15kg)
16 OH Lunge, 20kg (15kg)

COMPETITION TRAINING (Optional):
[COMP A] EMOTM 10 Mins
Power Snatch x 2

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