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Week 9 Strict Pull up Progression!
Warmup:
Foam roll whole body! 10 minute max
Hinge pattern with dowel x 5
10 kb deadlifts
10 active shoulders
hinge pattern with dowel x 5
10 kb swings
10 beat swings
hinge pattern with dowel x 5
Kettlebell figure 8’s x 10/way
10 pullups
Then:
High knees down, jog back
Butt kickers down, jog back
“A” drive (watch video – the a drive about the knee drive), job back

“B” drive (is about the hip whip), jog back
Careoka, jog back
Careoka, jog back:
WOD:”Eva 0.5″
15 minute AMRAP:
Run 400 meters
15 kb swings
15 pull-ups/ ring rows
The 2015 CrossFit Open starts this Friday at our gym. You will have a chance to do this workout at 10 am or 6:30 pm on Fridays for the next five weeks OR Monday at 10 am. Please register under CrossFit Vernon at: games.crossfit.com