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WOD

Monday 07.16.2018

POSTED ON July 15, 2018

Monday | 07.16.2018

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Warm Up
 
7/7 KB High Pull
10 PVC Cuban Raise
7 Hips Down Push-ups
15 Jumping Jacks
 
x3
 
Skill:
 
EMOM 15min
 
1st min :45 Chest Facing Wall Handstand Hold
2nd min 4-6 Jumping Ring Muscle-ups
3rd min 10 Wall Ball Candle Sticks 20/14
 
*sub low ring transitions for jumping muscle up transitions
 
Metcon:
 
RX (Level 1)
 
100 Double Unders
50 Shoulder to Overhead 95/65
25 Toes 2 Bar
 
2 Rounds For Time
Intermediate (Level 2)
 
75 Double Unders
50 Shoulder to Overhead 75/55
25 Toes 2 Bar
 
2 Rounds For Time
 
Beginner (Level 3)
 
150 Single Unders
50 Shoulder to Overhead 75/45
25 Hanging Knee Raises
 
2 Rounds For Time
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