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Friyahhhh 07152023

Warmup

Strength

Deadlifts

Build to 75-80%

Then @80%

3-3-3-3-3-3


WOD

RX

AMRAP 5:

10 alternating single-leg squats

30 double-unders

15 pull-ups


AMRAP 5:

10 alternating single-leg squats

30 double-unders

12 chest-to-bar pull-ups


AMRAP 5:

10 alternating single-leg squats

30 double-unders

9 bar muscle-ups


– Rest 1:00 between AMRAPs.


INTERMEDIATE

AMRAP 5:

6 alternating single-leg squats

30 double-unders

15 ring rows


AMRAP 5:

6 alternating single-leg squats

30 double-unders

12 pull-ups


AMRAP 5:

6 alternating single-leg squats

30 double-unders

9 chest-to-bar pull-ups


– Rest 1:00 between AMRAPs.


BEGINNER

AMRAP 5:

10 alternating backstep lunges

30 double-unders

15 jumping pull-ups


AMRAP 5:

10 alternating backstep lunges

30 double-unders

12 ring rows


AMRAP 5:

10 alternating backstep lunges

30 double-unders

9 banded strict pull-ups



– Rest 1:00 between AMRAPs.


SKILL WORK

Rest, stretch, recover!




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