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Saturday 07.13.2019

POSTED ON July 12, 2019

Saturday | 07.13.2019

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Warm Up:
10 prone lass throughs
:15 deadhang + 5 scap push ups
5 good mornings
x2-3
3-5 hollow arch kips
3 moderate dead lifts
:15 handstand hold + 5 handstand shrug
x2-3 sets
then…
Warm up to working weight for todays Metcon. Mix in a small amount of kipping chest 2 bar, pull up or jumping pull up and handstand push ups.
 
Metcon: “Zimmerman”
 
RX (Level 1) 25min AMRAP
11 Chest to bar pull ups
2 Deadlifts 315/225
10 Handstand push ups
Intermediate (Level 2) 25min AMRAP
11 pull ups
2 Deadlifts 275/185
10 Handstand push ups to ab mat
 
Beginner (Level 3) 25min AMRAP
11 jumping pull ups
2 Deadlifts 225/155
10 pike handstand push ups off a box or 12 deficit push ups 4in
 
Cool Down: 3 rounds for quality
2min seated straddle
1:30 rock back saddle
1:30 pigeon L/R
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