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29
03
2018

WOD 3.30.18

By admin 0

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Workout of the Day 1.1.17

MetCon / Work

Level 3

For time:

15- Muscle-ups

3- Rope Climbs

9- Muscle-ups

3- Rope Climbs

7- Muscle-ups

3- Rope Climbs

Level 2

For time:

15- Muscle-ups Transition Drill

3- Rope Climbs

9- Muscle-up Transition Drill

3- Rope Climbs

7- Muscle-ups Transition Drill

3- Rope Climbs

Level 1

For time:

30- Ring Dips

6- Rope Pull 2 Standing

18- Ring Dips

6- Rope Pull 2 Standing

14- Ring Dips

6- Rope Pull 2 Standing

Skill / Strength

3 controlled rounds of:

10- DB Lateral Raises 3sec tempo

15- Prone Shoulder Press

20- Bent Over DB Lateral Raises 3sec tempo

author: admin

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