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Thursday 06.07.2018

POSTED ON June 6, 2018

Thursday | 06.07.2018

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Warm Up:
 
:15 Pronated Dead Hang
5 Squats with Press out
25ft Duck walk Forward and Backwards
 
x2-3 sets
 
Skill:
 
A. 20min EMOM
 
1st min 6 Med Ball Candle Sticks 20/14lbs
2nd min 8-12 Strict Dips
3rd min :20-:30 Headstand Hold (not handstand)
4th min 15 Pike Leg Raises
 
Metcon:
 
Level 1 (RX)
 
30 Kettlebell Swings 53/35
1000m Row
30 Kettlebell Swings 53/35
 
For Time
Level 2 (Intermediate)
 
30 Kettlebell Swings 35/26
1000m Row
30 Kettlebell Swings 35/26
 
For Time
 
Level 3 (Beginner)
 
30 Russian Kettlebell Swings 53/35
1000m Row
30 Russian Kettlebell Swings 53/35
 
For Time

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