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Wednesday 01.31.2018

POSTED ON January 30, 2018

Wednesday | 01.31.2018

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Warm Up:
 
10 cossack
7/7 single arm kettlbell swings
:45 hollow body hold
:45 arch hold
 
x2-3 sets
 
Strength/Skill:
 
A. 10min EMOM Kipping Pull Ups
 
 7-12 kipping pull ups working to be unbroken
 
*Intermediate 5-8 pull ups
*Beginner :20 dead hang + 5-7 hollow to arch kips
Metcon: 
Compare to 11/25/17
 
Level 1 (RX)
 
20min AMRAP
 
9 burpee to 6in target
10 Goblet Squats 53/35
15 KBS 53/35
400m run
Level 2 (Intermediate)
 
20min AMRAP
 
9 burpee to 6in target
10 Goblet Squats 35/26
15 KBS 35/26
400m run
 
Level 3 (Beginner)
 
20min AMRAP
 
9 burpee to 6in target
10 Goblet Squats 35/26
15 Russian KBS 35/26
400m run
 
Cool Down:
 
3 rounds for quality
 
1min thorax spine roll out
1min fire log L/R
1min saddle
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