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Thursday 11.16.2017

POSTED ON November 15, 2017

Thursday | 11.16.2017

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Warm Up:
 
:15 dead hang from rings false grip
5 low ring transitions
:15 ring support
5 scap push ups
:15 bottom of dip ring support
 
x2-3 sets
 
 
Foundation:
 
A. EMOM 8min
 
3-5 Ring Muscle ups
 
*sub 3-5 jumping ring muscle ups from box 
 
*7-10 low ring muscle up transitions
 
B. Ring Dip 4 sets 8-12; rest 90s
 
*sub ring dips from knees the rings 
Level 1 (RX)
 
15min AMRAP
 
5 Box Jump 30/24
15 burpee over bar
10 Thruster 75/55
 
Level 2 (Intermediate)
 
15min AMRAP
 
5 Box Jump 24/20
15 burpee over bar
10 Thruster 75/55
 
Level 3 (Beginner)
 
15min AMRAP
 
5 Box Step Up 24/20
15 burpee over bar
10 Thruster 55/35

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