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Thursday 11/9 WoD

7
Nov

Thursday 11/9 WoD

THERE ARE NO CLASSES FRIDAY 11/10

OPEN GYM HOURS:
9am – 12pm
3:30pm – 5:30pm 

 


SKILL/STRENGTH

FITNESS & PERFORMANCE:
Bar Muscle Up (development)

10:00 – 15:00 of Skill Practice:
1) Kipping Swing
2) Kipping Swing + Active Lat. (Push bar down)
3) BIG hip pop
4) Fast Sit Up

*Video: https://www.youtube.com/watch?v=xgQtX16j8NQ


WOD

FITNESS
For Time:
2000m Assault Bike or 1000m Row
40 Deadlifts, 185#/135# – Masters: 155#/115#
15/10 Jumping Bar Muscle-Ups

TIMECAP: 11:00


PERFORMANCE:
For Time:
2000m Assault Bike or 1000m Row
40 Deadlifts, 225#/155#
15/10 Muscle-Ups (Rings preferred)

TIMECAP: 11:00

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