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Friday 12.21.2018

POSTED ON December 20, 2018

Friday | 12.21.2018

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Warm Up: 
 
8 Cuban Raise
:15 Ring Support
:30 Bench Shoulder Stretch
5 Sumo Inch Worm 
 
x2-3 sets 
 
Foundation:  
 
A. Ring Muscle Up  
 
EMOM 7min 2-5 Ring Muscle Ups
 
Intermediate:
 
3-4 Jumping Transitions
 
Beginner: 5-7 Low Ring Transitions  
 
Metcon: 
 
RX (Level 1)  
 
400m Run
30 Push Press 65/45
20 Jumping Chest 2 Bar  
 
*measured 6in from top of the head
Intermediate (Level 2)  
 
400m Run
30 Push Press 65/45
20 Jumping Chest 2 Bar  
 
4 Rounds For Time 
 
Beginner (Level 3)  
 
400mRrun
20 Push Press 55/35
15 Jumping Pull-up 
 
4 Rounds For Time  
 
Cool Down: 
 
3 Rounds For Quality 
 
50ft Single Arm Overhead KB Carry
1min Bent Knee Hollow Body
10 Cossack Squats
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