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12 March 2014 – “Michael Dudikoff”

12
Mar

12 March 2014 – “Michael Dudikoff”

Warm-up:  Jog to W. Alabama and Back, 30 Jumping Jacks, 15 Burpees, 30 Push-ups, 15 Air Squats, Jog to W. Alabama and Back

Skill/Strength:  BenchPress

5,5,5,5,5

Perform 20 AbMat Sit-ups after every set

Skill:  Pull-up Progression

WOD:  “Michaell Dudikoff”

30 Strict Pull-ups

30 Goblet Squats

30 Kipping Pull-ups

30 Goblet Squats

30 ButterFly Pull-ups

30 Goblet Squats

RX is the UnBanded Pull-up

 

Scaled:

20 Jumping Pull-ups

20 Air Squats

20 Banded Pull-ups

20 Air Squats

20 Kipping Banded Pull-ups

20 Air Squats

3-12-2014

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