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WOD - Thursday, 9/6/2018

3 RFQ:
50ft. Inch worm
50ft. Crab walk
50ft. Burpee-broad jump
25ft. Handstand Walk (25 Shoulder taps - handstand or plank)

A. Gymnastics: Muscle ups
1 Strict Muscle-Up or 1-2 Muscle-Ups
Scale with (Pull-ups and dips)

B. Conditioning

EMOTM: 24 (4 Rounds)

  1. 10 GHD SUs/T2B
  2. 15 Wallballs
  3. 50 Double unders
  4. 8 Box Jumps + 1-3 Muscle ups (6 C2B or Pull-ups/Ring rows)
  5. ME Cal Row
  6. Rest

Record calories for each round and total.


Extra Credit: Russian Twists
100 with 35/25lb DB
*Left+Right = 1 rep
*Slow is actually better and harder than fast, so take your time. Time under tension is key!

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