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Wednesday 11242021

Warmup

ACTIVATION Tabata

4 Rounds:

20s PVC Strict Presses

10s PVC Overhead Hold


Into…


4 Rounds:

20s Plank Hold

10s Rest


Into…


4 Rounds:

20s Banded Good Mornings

10s Rest


OPTIONAL GENERAL WARM-UP

EMOM x 6

Min 1: Any Machine

Min 2: 10 Single Unders + 10 Hollow Rocks + 10 Supermans (Hold 1s At The Top Of Each Rep)

Min 3: 6 Alternating Single Dumbbell Deadlifts + 3 Single Dumbbell Russian Swings Each Arm + 3 Single Dumbbell Strict Presses Each Arm



Strength/ skill

Emom x12

1 . 4 back squats @50%

2. 4/3/2 ring muscle ups

4 ring mu first rd 3 second rd 2 third rd

repeat!


Wod

5 Rounds x AMRAP 3:

4 Devil's Press 50 / 35 lb's

6 Toes to bar

24 Double Unders


Rest 1 Minute Between Rounds

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