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UncategorisedWOD

Wednesday November 4th

By 1st November 2015No Comments

Warm up

5 pull ups/scap pull ups, 30 sec hollow hold, 15 oh squats(3rnds-5mins)
Strength

 15min emom:
min 1-30 sec max push ups(dips as scale up).
Min 2: :30 sechollow to arch on rig(scale up to kipping pull ups, down to hollow hold on rig).
Min 3: :30 sec gymnastic plank hold(hs hold as scale)
WOD 

 7min Amrap:
3 cleans,
3 ttb,
6,6
9,9
etc

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