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Monday 01.01.2018

POSTED ON December 31, 2017

Monday | 01.01.2018

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Warm Up:
 
10 reverse pass throughs
5/5 KB high pul
5 squats with press out
5 yoga push ups
 
x2-3 sets
 
Foundation:
 
A. Find max effort set of Handstand Push Ups
B. EMOM 7min use 40% of A
 
*Intermediate 5 pike push ups off box
*Beginner handstand hold :30-:40 per round
 
Metcon:
 
Level 1 (RX)
 
9min AMRAP
 
3 Thrusters 115/85
3 chest 2 bar
6
6
9
9…etc
Level 2 (Intermediate)
 
9min AMRAP
 
3 Thrusters 95/65
3 pull ups
6
6…etc
 
Level 3 (Beginner)
 
9min AMRAP
 
3 Thrusters 75/55
3 jumping pull ups
6
6…etc

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