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August 10, 2015

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Jeudi 20 octobre 2016

 

A] Warm-up

 

 

B] Skills

Every minute on the minute for 16:

 

min 1: 5-10 strict pull-ups

min 2: 30-60 double-unders

min 3: accumulate 30 sec of ring hold*

min 4: 15-20 v-ups

 

Note: * on top of a ring dip without the dip

 

C] Wod

2 rounds for time:

 

32 ring dips

21 shoulder-to-overhead @ 135/95

1000m row

 

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