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7/8/15

7
Jul

7/8/15

Skill Warm-up:
EMOM x 12
1) Ring Pull-up x 5-8 or Muscle-up x 2-3 (scale to false grip horizontal ring row)
2) L-sit x 30-45 seconds
3) Rope Climb x 2-3
4) Unbroken DU x 30-40 (no singles, practice DU)

WOD:
21-15-9
Pull-up (Rx+ C2B)
KBS (53/35)
Box Jump (24/20) *step-down only

Finish:
3rds of:
KB/DB Row x 6each @2011 (heavy)
60sec Weighted Plank (push-up position, plate on back)