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Wednesday 03092022

Warmup

STRENGTH

SPLIT JERKS

3-3-2-2-1-1-1

50-90%

WOD

"Shot Clock"

AMRAP 12:

1 bar/ Ring Muscle-Up

15 Wallballs 20 / 14 lb to 10/9ft.

2 bar/Ring Muscle-Ups

15 Wallballs 20 / 14 lb to 10/9ft.

3 bar/Ring Muscle-Ups

15 Wallballs 20 / 14 lb to 10/9ft.

...

[Add 1 Ring Muscle-Up Each Round]

MODIFICATIONS

1 burpee pull-up or Touch Bar =1muscle up

HANDSTAND WALK PRACTICE


300 ft hsw / hsw practice 5 ft increments

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