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10.13.15

12
Oct

10.13.15

Warm-up

5 Min Run/Row/Bike

Crossover Symmetry

Strength/Skill

10×1 Toe Nail Transition

4×4 Russian Dips

METCON

6 TTB

7 Box Jump Overs (24/20)

5 C2B Pullups

Extra Work

gymnastic

5:00 Min AMRAP

3 Strict Pull Ups

5 Deficit HSPU 8/4″

olympic

Clean Pull + Hang Clean + Clean from floor + Jerk: in 5 sets complete 1+1+1+1 to max for complex then drop 10% and complete 2 sets there

Core

75 Evil Wheels

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