Wednesday September 13th, 2017
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Category: WOD

Wednesday September 13th, 2017

Warm up-

1) 3 Minutes Row, Bike, Jog, or Jump Rope

2.) Joint Prep

3.)10 Air Squats

5 Kip Swings or Ring Swings

7 MB Goblet Squats

5 Kip Swings

7 Wall Balls (Practice accuracy, timing, and getting 2 breaths each reps….breathe out at the bottom of each rep and breathe out as you throw the ball)

WOD-

In Teams of 2:

AMRAP 40 Mins:

5 Muscle Ups

20 Wall Balls

250m Row

*1 Person does a full round then the next person does a full round

*Max Effort each round

Post WOD-

1) 3 rounds NOT for time:

10 second Ring Support Hold

10 second Bottom of Dip Hold

2) 1 minute Max Rep Ring Push-ups

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