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Happy BDay, Fab!
Thursday 1/24/19
Warm Up & Mobility
Strength:
Back Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
Gymnastics/Skill:
7-10 Minutes of:
Alternating between
Pulls:
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice:
– Singles
– Doubles
– Triples
Strength/Skill:
EMOM 6
Odd Minutes: (1,3,5)
1 – L-Sit rope climb
Even Minutes: (2,4,6)
0:45 second L-Sit Hold (parallette)
“Brothers Alex & Eddie”
For Time:
21•15•9
Pull-ups
Goblet Squats (70/53)
Calorie Row
•42 Double Unders between sets (ending on the calorie Row)
Strength: worked up to 155# for 3 reps
WOD: 10:21 (44# KB)
Nice work 4:30, thanks Duane!