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12/16/17

25
Dec

12/16/17

Group Dynamic Warm-up

0:00-3:00 400m Run + 10 Russian KBS + 10 Pull-up
3:00-7:00 400m Run + 20 Russian KBS + 20 Pull-up
@ 7:00 for time
400m Run + 30 Russian KBS + 30 Pull-up

Rx 53/35
Rx+ 70/53 and Chest to Bar Pull-ups

EMOM x 9
1) Rope Climb x 1-3 reps
2) Handstand Walk x 30-45sec or Handstand Hold x 30-45sec
3) L-sit Flutter Kicks x 30sec or Tuck Hold x 30sec