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WOD - Wednesday, 5/1/2019


3 RFQ:
50ft Bear Crawl
50ft Walking Lunge
10 Wall-facing Handstand Shoulder Taps (Plank Shoulder Taps)

Gymnastics: Handstand Walk Practice (10:00)
Practice kicking up to a wall, freestanding, Rolling out/bailing, obstacle course, etc.


"1/2 Murph, Kinda"

800m Run
Directly into AMRAP
5 Pull Ups
10 Push Ups
14 Lateral Box Step Ups (7/7, no Alternate)*

Rx+: Wear a vest**

*Box height should cause the knee to be at or above the hip crease.

**If you plan on wearing a vest for Murph then wear one today.


Extra Credit

21s/Banded Tri Pull Downs

Extra Credit: BIS AND TRIS!!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

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