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Thursday, June 8th 2017

7
Jun

Thursday, June 8th 2017

VOD

Therefore encourage one another and build each other up, just as in fact you are doing.

1 Thessalonians 5:11 NIV

Strength (30 min)

A1)  AMRAP HSPU w/3 negative (strict or Kip), (Sub Barbell Push Press for 5-8 reps)
Rest 1 min

A2)  AMRAP Pull UPs (Strict/ Kipping w/3 sec negative)
Rest 1 min
x3

 

B1) 2-5 Muscle Ups  (Work tech, not max set)
(Scale to Pull From low-rings)
OR
AMRAP Strict Toes 2 Bar/Toe 2 shoulder/hip
Rest 1 min

B2)  AMRAP Ring Dips w/ 3sec Negative
Rest 1min
x3

 

WOD

With a 10 min clock

3 min AMRAP Row Cals
Rest 2min
5 Min Max Double Unders/ Attempts