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1/12/18 C14606

January 11, 2019

WU Coach Lead 0:00-10:00

 

SKILL 10:00-25:00

"Bar Muscle Up"

2 x :20 Hollow Hold

2 x :20 Arch Hold

2 x :20 Bar Kipping

2 x 5 Explosive Hips to Bar

3 x 3 Bar Muscle Up / Jumping Muscle Up

 

BATTLE 25:00-55:00

4 Rounds For Time:

- 24 S2OH (95/65)

- 18 Alternating Pistol Squats

- 12 Cal Assault Bike

- 6 Bar Muscle Ups / Jumping Muscle Ups

(Cap 24)

 

 

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