Dogtown Athletic – Oakland Boxing and Oakland CrossFit

Deadlift ( Back-off week )

3×5 @ 50- 65%

Ring/Strict Dips / Box Dips

5-8 reps

Work

10x KB Swing @ 44# >/ 53# >

10x Push-up +

25x KB Swing @  44#> / 53# >

10x Push-up +

20x KB Swing @ 44#> / 53# >

10x Push-up +

15x KB Swing @  44#> / 53# >

10x Push-up +

10x KB Swing @  44#> / 53# >

10x Push-up +

5x KB Swing @  44#> / 53# >

10x Push-up

Midline :

 

NOT for time:

4 rounds

10 strict toes to bar

ME L-hang

rest as needed

 

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