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Tuesday 03122024

Warmup


For load:Snatch

5 reps x 3 sets at 50-60%

4 reps x 5 sets at 60-70%



WOD

RX

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups

Ring dips

 

SCORE: 

TOTAL TIME


Level 2

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups15-12-9-6-3

Jumping ring dips

SCORE: 

TOTAL TIME


Level3

20-15-10-5 reps for time of:

Box jumps or step-ups (12/20 in)

Sit-ups12-9-6-3

Foot-assisted ring dips

SCORE: 

TOTAL TIME


SKILL WORK

Post-workoutAccumulate:3:00 Superman hold– Perform on the floor or a GHD.

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