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11/12/19 C20502

November 11, 2019

WU Coach Lead 0:00-10:00

 

AMMO 10:00-30:00

 

6 Rounds / 2:00 Clock

- (2-5) Ring Pull-ups

- (2-5) Ring Muscle Ups

- (2-5) Ring Dips

 

*** Perform all Reps unbroken without letting go of rings!!

Example: (3 PU + 2 MU + 3 Ring Dips)

 

-OR-

 

"EMOM 12"

- 5-10 Strict Pull-ups

- 8-12 Ring Dips (No Kip)

- :20s Ring Kipping

 

BATTLE 30:00-55:00

"Partner AMRAP 16"

 

A1) 9/7 Cal Bike

A2) 12 DB Front Rack Lunge (50/35)

 

B1) 9/7 Cal Bike

B2) 2 Rope Climbs

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