Monday, October 29, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec BB front rack stretch, 30 sec PVC front rack wall squats, then 3x: 5 BB front squats, 5 BB push press, 3 BB thrusters, 5 hanging shrugs, 5 pushups

SOD

3 x 10^ Front squats (55-70%) and 3 x 10^ Ring rows (18 min)

WOD

15 min AMRAP
5 Muscle-ups (Bar or Ring) (OR) 10 Ring Dips (Mod: Banded or Push-ups)
11 BB Thrusters (75/45) (50+ 10 reps at 55/35)
15 T2B (Mod: Knees above hips or V-ups) (50+ Knees past hips)