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9/22/15

21
Sep

9/22/15

Warm-up:
200m run then 2rds of:
10 Single Arm OH Lunge w/ KB
10 Hollow Rock

Skill EMOM x 12
Even: 5 Strict HSPU or Deficit SHSPU
Odd: 30 DU

WOD:
1) Row for Cal
2) Burpee
3) Sit-up
4) Russian KBS to eye level
5) Rest

Stations. 45sec work, 15sec rest/transition.
Record lowest score for each movement over 4 rounds of work. So you will enter one score for Cals, one for Burpees, one for Sit-ups and one for KBS all of which are the LOWEST rep count achieved over 4rds of work.