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CrossFit Belleville – WOD

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0:30 Knuckle Draggers

0:30 Push-Up to Down Dog (Pedal Calves in down dog)

200 Meter Run

0:20 Front Plank on Hands

(Every Push-Up is a Plank)

7 Hand Release Push-Ups

[Hands come off floor completely]


10 Scap Retractions

2 Pull-Up Negatives

[Full Range of Motion, Find the bottom of a rep]

2 Strict Pull-Ups

[Meaty grip on the bar, knuckles over]


Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here
*45 minutes

Cool Down

1:00 Pec Stretch on Wall (each side)