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Wednesday 4/27 WoD

26
Apr

Wednesday 4/27 WoD

Gymnastics Skill Development:

12 Minutes Volume Accumulation:
Beginner: 3 Box Rings to Hips + 3 MU Transitions / :30s Hollow Tuck
Intermediate: 3 Band Assisted Transitions w/ring dip / :30s Hollow Hold or Rock
Advanced: 2 Muscle-Ups + 3 Strict Ring Dips / :30s L-Hold

 

Conditioning/Sport: 12 min. TIME CAP
5 Rounds For Time:
9 Power Snatch, 95#/65#
9 Handstand Pushups

*TARGET INTENSITY = 9

 

Extra Work:
DB/KB Single Arm Bent Row [3×8 each arm] *TEMPO (X131)

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