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Monday November 30, 2015

CrossFit PTC – WOD

(No Measure)

Jump -n- rope (5 min)

Banded bully, face pulls, banded scap pull

Two rounds:

3 Scap Pull, Strict Pull up, Kipping Pull up

3 Down dog push up, strict HSPU, kipping HSPU

3 wall washer squats, wall squats, squats

3 hanging leg raise, strict TTB, kipping TTB

(each is a progression, if you can’t do the

challenging version repeat the one you can)

Back Squat (10-10-10-10-10 @55%)

Rest 1 min between sets of 10

Adv/Int do 3 sets of

A-GHD situps (10)

B-Reverse Hyper (10)

time permitting

Pimpin Annie- (Time)

50 Double unders

50 push ups

40 Double unders

40 push ups

30 Double under

30 push ups

20 Double unders

20 Push ups

10 Double unders

10 push ups

Lil Pimpin Annie (Time)

50 Double unders

25 Push ups

40 Double unders

20 push ups

30 Double unders

15 push ups

20 Double unders

10 Push ups

10 Double unders

5 push ups


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