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Tuesday 12.11.2018

POSTED ON December 10, 2018

Tuesday | 12.11.2018

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Warm Up:
 
200m Jog
5 Hips Down Push-ups
10 Cossack Squats
:15 Handstand Hold
 
x2-3 sets
 
Metcon:
 
*option of 20lbs vest
*when you finish that is your score rest included.
 
“Dirty Myrtle”
 
RX (Level 1)
 
5 Rounds For Time
45 Air Squats
35 Double Unders
25 Burpee
15 Handstand Push-ups (open standard measure before)
 
*rest 3min between each round
Intermediate (Level 2)
 
5 Rounds For Time
 
45 Air Squats
35 Double Unders
25 Burpee
15 Handstand Push-ups (allowed a 1inch riser “ab mat”)
 
*rest 3min between each round
 
Beginner (Level 3)
 
4 Rounds For Time
 
45 Air Squats
50 Single Unders
25 Burpee
15 Deficit Push-ups
 
*rest 3min between each round
 
Cool Down:
 
3 Rounds For Quality
 
2min Couch L/R
1min Shoulder T
1min Butterfly

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