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Friday August 14 2015

Steve and Deb from Broadview Heights with Personal Trainer

8.14.15 Workout of the Day

A. Skill
AMRAP 10
1-2-3…etc reps of:
Handstand Push-up
Pistols, alternating
L Pull-ups

B. CrossFit Mainsite WOD 150804

Burpee + back-squat ladder (185/135)

-Rest 3 minutes-

Burpee + shoulder-press ladder (115/85)

-Rest 3 minutes-

Burpee + deadlift ladder (245/170)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

C. For time:
Run, 800 m
21 Strict Chin Up
Run, 800 m
15 Strict Chin Up
Run, 800 m
9 Strict Chin Up

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