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Sunderland Strong

Strength: Tempo Squats (back, goblet)

5x8

Tempo: 4down, 2 pause, 1 up


Warmup: 4rds

20 seconds arm circles forwards

20 seconds arm circles backwards

10 squats

3 wall walks (shoes off)


Mobility: chest, dislocates, couch, spidey


Met Con: Death by HSPU (strict, kip or combo)

Minute 1= 1rep

Minute 2= 2reps

*Continue this until you cannot complete the number of reps for the minute your in.

*sub Hand Release Push-ups

*if you don’t get into the 10th rd, accumulate a 3 minute handstand hold Or a Plank.

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CrossFit Ardor
CrossFit Ardor
Apr 10, 2020

5000m row 5x8 tempo back squats 135 HSPU 10 rds

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deroh0
deroh0
Apr 10, 2020

Single leg dead’s- 5x10@135, 5ea leg Death HSPU- Failed in round 16 Kipping 50 sit-ups for time 1:24

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