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Thursday, November 10, 2022


4 Rounds for Quality: 

8 Turkish Sit-ups/Side

10 Plate External Rotations/Side

12 MedBall Weighted Sit-ups

:30 Hang From Rig


16 Minute EMOM

  1. 25 Double Unders
  2. 6 Chest to Bar Pull-ups (3 Bar Muscle Ups)
  3. 10 Ring Dips
  4. Rest

Rx+: 50 Double Unders, Muscle Ups

Rx: 25 Double Unders, Chest to Bar Pull-ups

Intermediate: 1:00 Jump Rope Practice, Pull-ups, Banded Dips

Scaled: 1:00 Jump Rope Practice, Ring Rows, Banded Dips

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