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Wednesday 08092023



DYNAMIC WARM-UP | 10:00

2:00 cardio machine of athlete’s choice

AMRAP 6:

20 jumping jacks

10 single-arm DB presses/arm

10 scap pull-ups

5 burpees

1 complex

2 Kip swings

1 ctb

2 Kip swings


Core -

Tabata -

1 arm db wide leg sit-ups

Bring legs wide when you sit up.




Strength

E2MOM x 14 (you decide)

2 back squats

2 back rack reverse lunge

2 back squats



WOD

RX

5 rounds for time:

15 chest-to-bar pull-ups

25-ft handstand walk

SCORE: 

TOTAL TIME

Level 2

5 rounds for time:

10 chest-to-bar pull-ups/ pull-ups

1:00 handstand walk attempts

SCORE: 

TOTAL TIME


Level 3

5 rounds for time:

15 jumping chest-to-bar pull-ups:

30 piked/plank shoulder taps


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