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Thursday 7/21 WoD

20
Jul

Thursday 7/21 WoD

#ThrowbackThursday #CFWSgoesSalsaDancing #sorryaboutthequality #butithappened

GYMNASTICS
10 min volume accumulation:
3-5 Strict Pull Ups (TEMPO = X131)
8 Chest to Wall Alternating Toe Taps or Shoulder Touches
10 V-Ups + 10 Tuck-Ups + 10 Hollow Rocks

CONDITIONING:
“Helen”
3 Rounds For Time:
Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pullups
(TARGET INTENSITY: 9.5)

EXTRA WORK:
Half Kneeling Press 4×10/side

Clean Pull + Clean 2-2-2, 3×2
* Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.

 

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