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The 6 pm class had 15 people!
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Kipping pull-up practice
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Dan swinging 1 pood like nobodys business and Janice getting ready after her run. No pictures of Shristi and Simona this time. Too bad ‘cuz they were busting out the pull-ups! Both Shristi and Simona were at the 5 pm class, bringing the total up to 19 for the day.
Focus: Cardio
Warm-up:
3 rounds of running + CrossFit Warm-up
Run 400 M
7 each of the following:
Jumping Pull-ups, jumping dips, sit-ups, good mornings, overhead squats, Sampson lunges
Skill/Specific Warm-Up:
Practice kipping pull-ups
3 x 5 KB swings
WOD: Helen – 3 rounds for time
Run 400 M
21 x KB Swing
12 x Pull-ups