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Wednesday 01102024

Warmup


Skills


EMOM 12

Min. 1 | 3 bar muscle-ups/ box /5 strict banded pull-ups

Min. 2 | :30 max distance handstand walk/ 30 sec handstand hold /plank hold


WOD

RX

5 rounds for time:

2 rope climbs10 GHD sit-ups/ abmat

20 box jumps (20/24 in)

– Step down from the box.



Level 2

5 rounds for time:

1 rope climb

10 GHD sit-ups to parallel/ abmat 20 box jumps (20/24 in)

– Step down from the box.

SCORE: 

TOTAL TIME


Level 3

5 rounds for time:

3 pull-to-stands

10 hollow rocks

15 box step-ups (12 in)

– Step down from the box.

SCORE: 

TOTAL TIME



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 12:00-18:00.

  • Each round in 3:30 or less.

  • Rope climbs in :30-1:00.

  • Sit-ups in :20-:45.

  • Box jumps in :45-1:30.

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