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Friday 4.13.18

12
Apr

Friday 4.13.18

Friday

Gymnastics Cycle

9 min emom

Min 1-3

HS hold :45

Deficit HSPU ( goal = 10sec) scale : off of box

Kipping HSPU

Min 4-6

Chin hold above bar :45

Deficit pull ups :45 ( goal = 5 sec descent )

Strict pull ups :45

Min 7-9

Hollow hold :45

Hollow rocks:45

Flutter kicks :45

Metcon

3 Rounds For Time

20/17 Cal Row

15 Knees to Elbow

10 DB Man Makers(35/20)

5 DB Box Step Up(35/20)(24/20)

Time Cap

15 minutes

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