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Wednesday 09.26.2018

POSTED ON September 25, 2018

Wednesday | 09.26.2018

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Warm Up:
 
6/6 KB High Pull
10 Prone Pass Throughs
10 Hollow Rocks
5 Hollow to Arch Kips
 
x3
 
Skill:
 
EMOM 12min
 
1st min 4-8 Kipping Pull-ups (Butterfly not allowed this is a cycle)
2nd min 30-45 Double Unders
3rd min 3-5 Strict Handstand Push-ups
 
Metcon:
 
*Compare 07.03.18
 
RX (Level 1)
 
4 Rounds For Time
 
20 DB Power Snatch 50/35
15 Wall Balls 20/14
Intermediate (Level 2)
 
4 Rounds For Time
 
20 DB Power Snatch 35/20
15 Wall Balls 20/14 9ft target
 
Beginner (Level 3)
 
4 Rounds For Time
 
15 DB Power Snatch 20/10
15 Wall Balls 14/10 9ft target
 
Cool Down:
 
3 Rounds For Quality
 
1min Weighted Hollow Body Hold
15 PVC Arch Rocks
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