Thursday September 14, 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, 1 Turkish get-up

SOD

EMOM for 8 minutes
Odd: Box Push (2x bodyweight for men and 1.75x bodyweight for women)
Even: 1 TGU /side

WOD

3 Rounds for Time:
5 Muscle-ups (Ring or Bar) OR 11 Ring Dips
10 Squat or Split Snatches (135/95)
20 Box jumps (24/20)