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Wednesday 7/13 WoD

12
Jul

Wednesday 7/13 WoD

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STRENGTH:
2 High Liftoffs w/5 Second Eccentric + Snatch, build to max set, then 3 sets @ 90%
(TIMECAP: 20:00)

CONDITIONING:
For Time:
15-12-9-6-3 Strict Handstand Pushup
Alternate With
45-36-27-18-9 Double Unders
(TIMECAP: 12:00, TARGET INTENSITY: 8.5)

 

EXTRA WORK:
8 Minutes Volume Accumulation:
5 Muscle-Ups (
or 5 Strict PullUps + 5 Strict Dips)
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps

 

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