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Monday November 13, 2017

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(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass through, 5 PVC power snatch, 5 PVC OHS, 10 Hanging reverse shrugs, 3-5 pull-ups (MOD = 3-5 jumping pull-ups)…

SOD

3 x 5 Tire Flips (turf) AND 3 x 2 Turkish Get-ups /arm (rubber)

WOD

15min AMRAP
1 Power Snatch (95/65)
5 OHS
7 Back Squats

Then,

1 Muscle-up OR 1 Banded Muscle-up OR 1 Strict pull-up
2 Chest to Bar Pull-ups (Mod ex. = chin over bar)
3 Chin over Bar Pull-ups (Mod ex. = jumping)

1 Round = Completing all the BB movements and then pull-ups

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