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MONDAY 150629

Warm-up:

Row 500m

Crossover symmetry

10 pull-ups

10 push-ups

15 squats

Bear crawl down

Crab walk back

15 hollow rocks

15 supermans

Skill:

Every 2 minutes, for 18 minutes…

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or 45 sec handstand hold if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:

45-60 seconds of L-Sit or L-Sit Progression with Boxes
WoD:

Every 3 minutes, for 15 minutes (5 sets)…

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Mobility:

Roll posterior

Lax to shoulders

Mash triceps on a racked barbell

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