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Tuesday 03.12.2019

POSTED ON March 11, 2019

Tuesday | 03.12.2019

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Warm Up:
 
5/5 KB High Pull
10 Heidens
5 Squats with a press out
10 Reverse Pass Throughs
 
x2-3 sets
 
Skill:
 
A. EMOM
 
12min
 
1st min Hollow Rock 15
2nd min Hollow to Arch kip 5-7
3rd min Arch Rock 15
 
*build on previous week
 
Metcon:
 
Level 1 (RX)
 
11min Amrap
 
8 Front Squat 135/95
5 Strict Pull-ups
Level 2 (Intermediate)
 
11min Amrap
 
8 Front Squat 115/80
3 Strict Pull-ups
 
Level 3 (Beginner)
 
11min Amrap
 
8 Front Squat 95/65
10 Ring Rows
 
Cool Down:
 
3 Rounds For Quality
 
1min Pigeon L/R
30 Heavy Russian Twists
10 Reverse palm/hand Push-ups
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