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Friday 9.11.20


"Never Forget"

Friday 9.11.20

QOD: Would you rather have to wear sweatpants for the rest of your life or never be able to wear sweatpants again??

(8-10m)

Mob:

Puppy Dog Stretch x60s

EMOM x 6:

Min 1: 30 DU/SU

Min 2: 15 squat thrust

Min 3: Ring row x 10

Skill: Pullup Skill (12-14m)

3 rounds:

Bar kips x 8

Hollow hold x 10 right into 8 each side alt v up

1 arm Light KB high pull x 5 each

*Modifications: HBR x8-10*

EMOM x 5

Kipping pullups 3-5*

*Modifications: Seated Band Pulldown x15-20 + Hollow Rocks x10*

WOD: 20m AMRAP (22-25m)

Version #1:

60 DU/SU

10 burpee over DB

8 each DB hang C&J (50/35)

6 Strict Pullups

*Modifications: SU/PSU, 40/25/35/20, Banded Pullups*

Version #2:

30 SU/PSU

10 Squat Thrust Over DB

8 each DB hang C&J

6 Ring Rows

Modifications

  1. DU - SU - PSU

  2. BODB - STODB - Mod Burp

  3. DB H C&J - DB PP or DB H Clean - R KBS

  4. Strict Pullups - Banded Strict Pullups - Ring Rows

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