Thursday December 1st 2016

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Thursday December 1st 2016

A: Wall Bridges: 10-12" off Wall Kick up hold HS, lean heels to wall, and then pull with body back to HS don’t kick off

B1: 8x4 Ring Archer B2: 8x4 Ring Row *Try to press rings to hips through entire row

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Tuesday November 29th 2016

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Tuesday November 29th 2016

A: EMOM x 14 1) 4 Strict Stomach to wall HSPU 2) 3 Kipping Deficit HSPU 6"

B: 6Rounds NFT: 4 Straddle slides, 10 Push Ups *start in push up, pull feet up to outside of hands and then return to push up **try to do each round in UB sets

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Monday November 28th 2016

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Monday November 28th 2016

A: EMOM x 12 1)5 Strict C2B 2) 5 Ring Row

B: 40 Front Lever Pulls *Tuck, single leg, both legs etc doesn’t matter just pull to parallel hit :02 and lower

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Tuesday November 22nd 2016

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Tuesday November 22nd 2016

A: 10 Rounds: 4 Sliding Inch Worms *hands planted slide toes up and back out to push up 6 Ring Push Ups

C: 5 Rounds NFT

:20 Sandbag Hold ~100+#

4 Muscle Ups 

*Use atlas stone if sandbag isn't available 

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