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Tuesday 10.22.2019

POSTED ON October 21, 2019

Tuesday | 10.22.2019

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Warm Up:
50ft lateral plank walk
10 cat camel
12 dead bugs
x2-3 sets
 
Foundation:
A. EMOM 12min
1st min 6-8 med ball candle stick
2nd min :15-:20 bottom of ring dip hold
3rd min 1-2 strict ring muscle ups
*Scale 1 4-5 low ring muscle up transition
 
Metcon: 22min AMRAP
 
RX (Level 1)
60/50 cal air bike
50 wall balls 20/14 10ft/9ft
40 dumbbell snatch 50/35
30 chest 2 bar pull ups
20 lateral burpee over dumbbells
10 ring muscle ups
Intermediate (Level 2)
60/40 cal air bike
50 wall balls 20/14 9ft/8ft
40 dumbbell snatch 35/20
30 pull ups
20 lateral burpee over dumbbell
15 jumping ring muscle ups
 
Beginner (Level 3)
50/40 cal air bike
50 wall balls 14/10 9ft/8ft
40 dumbbell snatch 35/20
30 jumping chest 2 bar pull ups
20 lateral burpee over dumbbell
10 kipping pull up
 
Cool Down: For Quality
3min seated straddle
2min saddle eagle L/R

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