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Warm-up
Run 400m
20 sit-ups
10 push-ups
15 wall-balls
5 strict pull-ups
lunges across platform
10 box jumps
review ring dip progression either on boxes or paralletes if needed for mods
review of push/press
WOD time total (33-35 minutes)
#1 EMOTM 6 minutes
6 ring dips
rest 1 minute
#2 (9 minutes)
3 rounds of each for max reps of:
1 minute shoulder to overhead (135/95) (115/75) (95/65)
1 minute wall balls (25/14)
rest 1 minute after every 2 minute cycle
rest 2 minutes
#3 (12-15 minutes) athletes choose one element
4×500 m rows
4X 400m run
rest 1 minute between sets
Warm-up
Run 400m
20 sit-ups
10 push-ups
15 wall-balls
5 strict pull-ups
lunges across platform
10 box jumps
review ring dip progression either on boxes or paralletes if needed for mods
review of push/press
WOD time total (33-35 minutes)
#1 EMOTM 6 minutes
6 ring dips
rest 1 minute
#2 (9 minutes)
3 rounds of each for max reps of:
1 minute shoulder to overhead (135/95) (115/75) (95/65)
1 minute wall balls (25/14)
rest 1 minute after every 2 minute cycle
rest 2 minutes
#3 (12-15 minutes) athletes choose one element
4×500 m rows
4X 400m run
rest 1 minute between sets
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