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151217 Thursday

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Day 4
WOD 151217

warm-up – Coach’s Choice

A. EMOM 5:00
pull-ups + push-ups + squats
choose a rep range and hold it as an EMOM for 5:00
2-4-6, or 3-6-9, or 4-8-12
-rest as needed, prep for Open WOD 11.4)
B. AMRAP 10:00 of:
60 bar-facing burpees
30 ohs – 120/90
10 muscle-ups
(scale accordingly if not “scoring” WOD)
C. post WOD body maintenance

6 thoughts on “151217 Thursday”

  1. Kieran

    jumping over the bar, 120 lbs, muscle ups – 99 reps
    OHS as 8, 8, 8, 6
    Muscle ups as 3, 3, 2, 1
    I failed a second muscle up in the last set at 9:55. Finished up the round in 10:11

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