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#CrossFit #Hackney #WOD 31/10/2013 #withmomentum

Posted 31st October 2013 by Josh Schouten

Skill:

KB clean n press tekkers

 Strength:

A: Deadlifts 6 x 3 30×1 Every 90 sec

 

B1 BB walking lunges 4 x 12 steps :60

B2 band pull throughs 4 x 12 :60

 

WOD

3 rounds each with 1 min rest between couplets each couplet 3 x

 

KB clean n press 10 ea

Burpees 5

Rest 1 min

KB swings 10

Pull ups 5

Rest 1min

3 rounds of each.