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8/29/18 C11503

August 28, 2018

Warm Up 0:00-10:00

- 500m Row

- 2 x :30 Hollow Hold

- 2 x :30 Arch Hold

- 2 x :20 Bar Kipping

 

SKILL 10:00-20:00

Advance:

Butterfly Pull-ups

4 x 8-12

 

Intermediate:

Kipping Pull-ups

4 x 8-12

 

Beginner:

Banded Pull-ups

4 x 8-12

 

GENERATOR 20:00-55:00

"Partner AMRAP 25"


Partner 1      750m Row

 

Partner 2:     AMRAP (Until Partner 1 is done)

                    - 5 HSPU / Pike Push-ups

                    - 10 Pull-ups

                    - 15 Thrusters @ 30% C&J

 

 

 

 

 

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