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Collide for Castro!

Collide for Castro!
September 6, 2016 No Comments WOD oleglorycrossfit

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Weightlifting
Shoulder Press (3-3-3-3-3)
Hit 1×3 @80 then 5×3 @85%.

Red
5 Rounds for Time:
20 Alternating Pistols
10 Deadlift 205/135lbs
6 Muscle Ups

White
5 Rounds for Time:
20 Alternating Pistols to a box
10 Deadlift 165/105lbs
6 Muscle Ups on low rings

Blue
5 Rounds for Time:
40 Air Squats
10 Deadlift135/95lbs
12 Dips
12 Strict Pull-Ups

The DL should stay unbroken or very close to UB the entire WOD. Muscle Ups should never be more than 2 sets.

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oleglorycrossfit CrossFit Level 1 Trainer

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