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Tuesday 08.21.2018

POSTED ON August 20, 2018

Tuesday | 08.21.2018

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Warm Up:
 
5 Strokes Legs Rower Only
5 Strokes Arms Rower Only
:15 Dead Hang + 5 Scap Push-ups
 
x3
 
:20 Barbell Hold Over Head
5 Hollow to Arch Kips
1min Plank
 
x3
 
150m Row
8 Shoulder to Overhead
5 Pull-ups
 
x2-3 sets; rest 1:30-2:30 between sets
 
Level 1 (RX)
 
500m Row
30 Shoulder to Overhead 95/65
30 Pull-ups
 
2 Rounds For Time
Level 2 (Intermediate)
 
500m Row
30 Shoulder to Overhead 75/55
30 Pull-ups
 
2 Rounds For Time
 
Level 3 (Beginner)
 
500m Row
30 Shoulder to Overhead 65/45
30 Jumping Pull-ups
 
2 Rounds For Time
 
Cool Down:
 
2 Rounds For Quality
 
30 GHD Sit-ups (weighted sit ups as sub)
15 Arch Rocks with PVC Pipe
10/10 Lateral Box Step-ups with Tempo @22×1
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