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Published on November 28th, 2017 | by Crossfit Sacrifice


WOD 29 NOV 2017

Gymnastics Conditioning 

For Time:

10-1 Ladder


-Pistols (alternating)

**If you do not have T2B, use this time to work on kipping/ stringing together knee raises with feet “kick” after knee pull** 

In 12 minutes:

-30 Push Press

-800m RUN

-30 Push Press

-AMRAP Bar-Facing Burpees in remaining time

*Score is total bar-facing burpees

Rx+ 125/85#

Rx 95/65#

S1 75/55#


-Pigeon Stretch

-Foam Roll Hamstrings, Quads, & Hip Flexors

-Wall Chest Stretch

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