WOD 160413

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

3x20reps of each: Banded Face Pulls & Banded Pull Aparts (palms up)

5rds – 10sec ON/20sec OFF Kipping practice on bar or rings, working big arch/hollow positions


10, 8, 6, 4, 2 (12min time cap)



1-Leg SQ

*Goal to pick a technical but difficult version of each movement for yourself.


5rds – 45sec ON/15sec OFF Weighted Planks (45/25)

“By working faithfully eight hours a day you may eventually get to be boss and work twelve hours a day.” -Robert Frost

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