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Friday 01.12.18

11
Jan

Friday 01.12.18

Gymnastics skills day:

Skills:

3 rds not for time : 12 min time cap

20 hollow rocks

10 wall balls

10 ring beat swing or bar beat swings

Wod : 12 Min AMRAP

1 minute Cal assault bike/Row/Skierg sprint each rd followed by:

7-5-3 of:

Option 1

Ring K2E/Bar K2E

DB step ups(50/35)

Toes to Ring/ T2B

Option 2

1 minute Cal Assault Bike/Row/Skierg sprint each

Ring K2E/ Bar K2E

DB Step Ups(50/35)

Toes to Ring/T2B

3 Ring Muscle Ups/Bar Muscle Ups

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