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WOD - Saturday, 4/21/2018

WU: Rope Climb Practice* (10:00)

A. Gymnastics: HSPUs
EMOTM 10
1-4 sHSPUs (add a deficit if you can)
Scaling options can be kipping HSPU, overhead presses with a BB or DBs, box pike push ups...

B. Conditioning
"Exhale"
5 RFT
21/16 Cal Row
6 Sand bag cleans (100/70)
2 Rope climbs

 

Extra Credit: 1 Mile Run
Wear a vest if your planning on wearing one for the “Murph" runs.
 

*Wear long socks/long pants/protective gear as climbing ropes can cause rope-burn on exposed skin on the shins.

CrossFerts.

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