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CrossFit Asheville WODS • November 10, 2010, at 10:15 pm
Single Support Deadlifts Rowing Pull Ups and SprintsWarm-Up Calisthenics. Pull-ups (10, red band). Push-ups (15). GHD extensions (10), Deep Overhead Squat Sit, Overhead Squats (10) and Sotts Press with PVC (10). Strength. Single Support Deadlifts both legs x 5 x 45 / x 5 x 95 / x 5 x 110 / x 5 x 120 (pr) / x 5 x 125 (pr). Sore glutes and back later, like last week ain’t healed up right yet. This will help. WOD. From CFA today: 700m row
Immediately followed by 3 rounds of: 100m sprint 7 chest-to-bar pull-ups For time. I finished this in 6:14. I used a red band on the pull ups, like a puny arm. It’s ok. I’m getting stronger. Additional volume. Leaving most of this duty until tomorrow. Did do unassisted pull-ups 1-1-1-1-1-1-1, in just a minute or two. Gonna do a modified Russian pull-up progression. Tomorrow 2-1-1-1-1-1-1. Etc. Mobility work. Crawling and rolling and dynamic stretches. |
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