Tuesday, September 23rd- Wednesday, September 24th-

Tuesday:

Preview:

15 minutes to work on Hand Stands (Pull ups or Walks)

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Skill Work:

Pull Ups/ Bar Muscle Ups

WOD:

On The Minute x 20 Mins of:

Odd Minute: 2 x 1 squat cleans @ 80%

Even Minute: Pick One-

 5 unbroken pull ups,

5 unbroken chest to bar or

3 unbroken bar muscle ups

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Cash-out: 

3 x 10 Reverse Hypers

Jerk 3 @ 65%, 2 @ 75%, 3 x 1 @ 90+%

3 mins. max time ring L-sits

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Endurance: 6 am 

5 Kettle Bells

5 Push Ups

5 Sit Ups

Run around the building

10 Kettle Bells

10 Push Ups

10 Sit Ups

Run around the building

.....repeat all the way through 25 reps

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Wednesday:

Preview: Overhead Squats

1 x 6, 1 x 3, 1 x 2, 3 x 1

*increase load, start with 45% of 1 rep max

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Skill Work: Double Unders

Strength:  Dead Lift 7 x 3, start @ 75% and go up if you can

WOD:  AMRAP

3 Deadlifts

9 Box Jumps, 24/20" (must jump)

(OPP- weight = 315/185#)

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Cash-Out: 3K row or endurance