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WODs

Friday, July 10, 2015

By July 9, 2015No Comments

CrossFit Lynchburg – CrossFit

Walking Lunges (3x – Length of Gym w two KBs in each hand)

**Superset w/ KB Bent Over Rows 3x max reps goal is 15+ each set**

Back Squat (1 x 20 at 60% +5-10lbs from last time)

Metcon (AMRAP – Rounds and Reps)

Kill Cliff Granite Games QUALIFIER WORKOUT 15.4

13 Minutes:

10 Deadlifts (225/155)

5 Ring Muscle-ups

10 Deadlifts (255/175)

5 Ring Muscle-ups

10 Deadlifts (285/195)

5 Ring Muscle-ups

10 Deadlifts (315/215)

5 Ring Muscle-ups

10 Deadlifts (345/235)

5 Ring Muscle-ups

10 Deadlifts (375/255)

MAX Ring Muscle-ups
**Sub Pull Ups and Push Ups at double the reps each for muscle ups**

Jerrod Ruhl

Author Jerrod Ruhl

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