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20 March 2013; 60-30-10 SPLIT

20
Mar

20 March 2013; 60-30-10 SPLIT

muscleups

Warm-up: Teams of 3…

3 man Indian Run to West Alabama…

30 Push-ups

3 man Reverse Indian Run to West Alabama…

Skill: Muscle Ups and Muscle Up Progressions

WOD: For time….

60 Wall balls AHAP 30,25,20 etc….

30 Burpees

10 Muscle Ups Anyway (Rings, Over the Bar)

Progressions…Strict Ring, Kipping Ring, Bar, Bar with small band, Bar with big band, Bar with Rocket Pack…

Time Trial: 1500m Row

Cool Down: 30 Toes To Bar

 

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