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WOD

Wednesday – 10/20

The Port

Warm-up

3 Sets, Building:
200m Run
7 Up-Downs
7 Deadlifts
7 Scap Pull-Ups – Kip Swings – Pull-Ups
7 Band Pull-Aparts

Skill

2 Sets:
5 Kip Swings
3 Kipping Pull-Ups
3 Kipping C2B
5 Kip Swings
Similar to last week’s T2B skill session, this week we are working on control in the kip swing and throughout linking reps.

RIPCORD

4 Rounds For Time:
15 C2B Pull-Ups (Kipping Only-No Butterfly)
15 Deadlifts (185/135)(155/105)
400m Run

Cool Down

5:00 Foam Roll Lats + Glutes


Ryan

red-tug-main3x
CrossFit Journal: The Performance-Based Lifestyle Resource

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