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UncategorisedWOD

Wednesday December 30th

By 27th December 2015No Comments

Warm up

6min Amrap: 5 scap pull ups, 5 jump squats, bear crawl up and back
Strength 

15min emom:
Min 1- 3-5 pull ups/c2b/muscle up(add weight).
Min 2- 30-45 sec hollow hold.
Min 3-5 hollow scap pull ups(progress advanced onto hollow and arch pulls)
WOD

In teams of 2:
10 rounds each,
alternate after complete round
20 swings,
15 wb

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