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Tuesday 12/18/18

17
Dec

Tuesday 12/18/18

12 Minutes of Gymnastic Skill Work
1 Minute On/ 1 Minute Off
Deadhang (Supinated or Pronated)
Negative or Tempo Pull Ups
:30 Max Effort Banded Pull Ups w/ :30 Chin Over the Bar Hold
Kipping Practice
Rest 2 Minutes
21-15-9
(12 Minute Cap)
Headcutters
Russian KBS
Ladies
12 Minutes of Gymnastic Skill Work
1 Minute On/ 1 Minute Off
Handstand Hold
Negative HSPU/Tempo
:30 Max Effort HSPU w/ :30 Hold
Freestanding Hold/HSPU
Rest 2 Minutes
14 Minute AMRAP
6 DB Z-Press 35
8 Cal Ski/Bike/Row
14 Wall Balls
6 Burpees
8 Prone Rows

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