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Wednesday WOD 29-7-15

July 28th, 2015

WOD – Wednesday, 22/7/2015 - CrossFit Brisbane

WOD

[A] 21-15-9 reps, for time of:
Handstand Push-up
Pull-up

[B] Bottom to Bottom Tabata Squats
8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

Skill: Tabata Hollows & Supermans.

Strength: 4 x 10 Reps Deadlifts @ 65% of your 1 rm.

Warm Up: Dynamic WU + 200m Run

2 x rounds of: 5 x KB Shoulder Press + 5 x Strict Pull Ups.

[COMPETITION TRAINING]
[B] Every 1 min for 15 mins.
1 Power Clean & Push Jerk, pick load

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