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Saturday 9.5.20


Saturday 9.5.20

QOD: What’s Your Favorite Condiment?

Mobility:

Low Pushup/Kneeling Low Pushup Hold x20s + Prone Pec Stretch x30s ea

6m EMOM

Min 1: ST Arm Banded Pulldowns x15-20

Min 2: High Ring Support/High Pushup Hold x20-30s

Min 3: 10-12 Squat Thrust

Skill: Ring MU technique

3 rounds:

False Grip ring row x 8

BW transition x 5

Hollow to alt v up x 8 each

5 rounds:

Seated Strict MU Transition (Band if Necessary)* x3

Rest as needed

*Modification - Strict MU Transition from Feet*

WOD: 18m AMRAP

Version #1:

6 Strict Chin-Ups

8 Ring Dips

10 Alt KB Snatch (5e)*

12 Burpees

*55/35, 45/25, 35/20*

Version #2:

6 Underhand Ring Row

8 Box Dips

10 Alt KB Hang Snatch (5e)

12 Squat Thrust

Modifications

  1. Chin-ups - Banded Chin-Up - Underhand Ring Row

  2. Ring Dips - Banded Ring Dips - Box Dips

  3. Lat KBS - Hang Alt KBS - Hang Alt KB High Pull

  4. Burpee - Squat Thrust - Mod Burpee

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