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Crossfit Coquitlam Aug 13th 2013

Chelsea Chelsea and some CrossFit Fellas

Warmup
Since we missed it on a WOD last week 😉
1 minute side plank
1 minute the other side plank
10 Burpees Roll to Candlestick
10 Ring Rows (elevated. try kipping)

Strength
Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(And Double-Unders only!!! Practice time)
Rest three minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
10 X Sumo Deadlift High Pulls (70/50, 50/45, 45/35)
10 X Chest-to-Bar Pull-Ups-RX Scale as required
100 Meter Run (There is a white semi-circle just before the end of the driveway. Turn around there)

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