Friday October 20, 2017

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(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 15 sec handstand hold, 5 candlesticks

SOD

EMO 2 min 1-5 Muscle-ups / or Muscle-up progressions

WOD

Complete as many rounds as possible in 12 minutes of:
16 Cal. Row
10 HSPU
4 Candlestick Pistol Stand-ups (2/leg)