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180411

Wednesday, April 11th

Warm-up:

2rds:

:30 HS or Plank Hold

10x Ring Rows

10x Russian Swings

Gymnastics:

EMOM9:

0:00-3:00: :20 Muscle-ups

3:00-6:00: :20 C2B

6:00-9:00: :20 Pull-ups

*L3: Strict Pull-ups

*L1: Rope Climbs or Supine Ring Rows/Pull-ups or Toe-Assisted/Toe-Assisted, Ring Rows, or Jumping Pull-ups

Metcon:

3RFT:

400m Run (*If weather does not cooperate, substitute in 500m Row or .7 Mile AAB)

10x SDLHP @ 95/65

20x Jumping Air Squats

30’ HS Walk

*L3: 115/80, HSW Unbroken

*L1: 200m Run, 75/55 or less, 3x Wall Climbs or 20x Alt. Shoulder Taps in HS or Plank Hold

Earlier Event: April 10
180410
Later Event: April 12
180412