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1/26/2018 Bye Bye WOD Trent and Ryan

25
Jan

1/26/2018 Bye Bye WOD Trent and Ryan

CrossFit Templum – CrossFit


Gonna miss you guys!!!

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
Duh! we got to run 😉

Weightlifting

Weighted Pull-ups (6×5 AHAP (keep it strict))

Use dumbell/kettlebell/vest to add weight and perform a strict pull-up
Used assistance if needed but keep strict

Metcon

Metcon (Time)

For Time:

5 rounds of Cindy*

21-15-9

Wall Balls 20/14#

Toes to Bar

Cash out: 400 meter run and 1 rope climb
*Cindy is 5 pullups, 10 pushups and 15 air squats*

We are gonna miss you guys! Thanks for making us better. Prayers for your success and future endeavors.

Extra Credit

500m Row (Time)

Max Effort 500m Row

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