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Friday 01.05.17

4
Jan

Friday 01.05.17

A.)

10 min EMOM

Even min 4-8 strict pull ups

Odd 30 sec Handstand holds or 3 quality wall walks(engaged core)

Odd min* if you have rope climbs , perform 2

Even min* if you have handstand push ups perform 30 sec of hspu

B.)

5 minute amrap

90 sec rest then…

4 minute amrap

1 minute rest then…

3 minute amrap of…

Option 1:

12 Dumbbell thrusters

10-15 pull-ups or CTB

35 double unders

Option 2:

12 Dumbbell thrusters (50/35)

5 Bar muscle ups

35 Double unders

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