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Thursday 9.3.20


Thursday 9.3.20

QOD:Pop, Rap, or Rock?

Mob:

Calf Stretch x30s ea

8m AMRAP

5 Box Jumps/5e Box Step-Ups

15 Banded ST Arm Lat Pulldown

Superman Rocks x20

Skill: Pullup Skill

11 min EMOM

Min 1-5: 6-8 Bar Kips + 10 Hollow Body Rocks*

Min 6: Rest

Min 7-11: 6-8 Strict Pull ups*

*Modifications: Banded Strict Pullups, Banded Lat Pulldown x15*

WOD: 12m AMRAP

Version #1:

4 T2B

8 DB Push Jerk (4e side)

12 Box Jump overs

Version #2:

4 Knee Raise

8 DB Push Press (4e side)

12 Box Step-Overs

Modifications

  1. T2B - Knee to Elbow - Strict Knee Raise - T2KB

  2. DB Push Jerk - DB PP - DB 1 Arm High Pull

  3. BJO - BSO

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