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Tuesday 08232022

Warmup

Skills

A.For 1 round, spend 2 minutes on each movement, trying to accumulate as many reps as possible:

Strict Ring Muscle Up

Strict Pull-Up

Rope Climb

Rest 30 seconds between each round


*If you don't have strict muscle ups, perform false grip strict ring pull-ups or rows


B.2 sets:

10 single arm DB row/side

10 strict toes to bar for quality

-rest 1 minute between rounds


WOD 25 min cap

3 Rounds for Time: Run 400 meters 75 Double-Unders 15 Burpee Box Jump-Overs 24/20 inches

-Rest 3min

scale back :

50 double unders

10 burpee bj over

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