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Wednesday 10.03.2018

POSTED ON October 2, 2018

Wednesday | 10.03.2018

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Warm Up:
 
:15 Supinated Dead Hang
7/7 KB High Pull
:15 Ring Support Hold
3-5 Kips on the Rings
 
x3
 
Skill:
 
EMOM 8min
 
2-3 Ring Muscle Ups
 
*scale 3-4 jumping ring muscle ups
*scaled 7-9 low ring transitions + dip
 
Metcon:
 
RX (Level 1)
 
50 Med Ball Clean 20/14
25 Push Jerk 155/115
50 Med Ball Clean 20/14
 
For Time
Intermediate (Level 2)
 
50 Med Ball Clean 20/14
25 Push Jerk 135/95
50 Med Ball Clean 20/14
 
For Time
 
Beginner (Level 3)
 
50 Med Ball Clean 14/10
25 Push Jerk 95/65
50 Med Ball Clean 14/10
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
10 Sumo Good Mornings
1min Standing Straddle
1min Bent Knee Hollow Body

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