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Friday, September 23, 2022

Core: 

5 Rounds: 

10 Iron Cross

10 Supermans 

10 Hollow Body Rocks

WOD: 

Partner:

Accumulate the Following:

400 Double Unders/600 Single Unders

120 Pull-ups

80 Handstand Push-ups/Hand-Release Push-ups

40 Thrusters

Solo:

Accumulate the Following: 

250 Double Unders/350 Single Unders

60 Pull-ups

50 HSPU/Hand-Release Push-ups

40 Thrusters 

Rx+: 155/105#, Chest-to-Bar Pull-ups, Double Unders, HSPU

Rx:125/90#, Pull-ups, Double Unders, ½ HSPU

Intermediate: 105/75#, Pull-ups/Band-Assisted Kipping Pull-ups, ½ Double Unders, Hand-Release Pushups

Beginner: 75/55#, Ring Rows, Single Unders, Backpack/Knee Push-ups

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