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“Mary” for 4/10/2017

Make sure you sign up if you are interested in the Go Ape Community event on June 10th.  We will take up the sign up sheet this week to get a group rate.

Mary is another classic CrossFit named WOD.  When approaching this workout, it is made up of some skillful movements.  Those attacking this WOD as written should not have any issues with the movements.  The handstand pushups should be unbroken for the majority of the workout.  The pistols and pullups should be steady with little rest.

CrossFit Alloy WOD for 4/10/2017:

AMRAP 20 Min:
10 Pistols
15 Pullups

Tabata Dragon Flags

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  • Scaling:

    Platinum: As written above.

    AMRAP 20 Min:
    3 Handstand Pushups (raised target)
    6 Pistols
    10 Pullups

    AMRAP 20 Min:
    3 Piked Handstand Pushups
    6 Pistol Progressions
    10 Pullups (banded)

    AMRAP 20 Min:
    3 DB Shoulder Press (25/15)
    6 Walking Lunges (each leg)
    10 Ring Rows