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Friday, March 23, 2018

22
Mar

Friday, March 23, 2018

Warm-up
At very low intensity (walk through pace):
15 Calorie Row or Bike + 15 Slow Air Squats
10 Calorie Row or Bike + 10 Slow Air Squats
5 Calorie Row or Bike + 10 Slow Air Squats

3 – 2 – 1:
Spiderman and Reach, each side
Walkouts

3 Rounds
5 Kip swings
3 Strict Pull-ups
3 Kipping pull-ups or Jumping pull-ups

WOD
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men 100, scaled use 65 and do jumping chin over bar pull-ups
Women 65, scaled use 45
Additional Work
3 Giant Sets
20 Band Pull aparts
20 Weighted sit-ups
8 Good Mornings (light)