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WOD 20151217

16
Dec

WOD 20151217

Gymnastics Strength:
18:00 Min. E2MOM
– A. Muscle-Ups x Max Reps in :45 sec.
(Sub: 3 Candlestick Rolls + 3 Low Ring MU Transitions)
– B. Handstand Walk x 10 meters
(Sub partner assisted HSW or  3 Wall Walks)
– C. L-Sit Hold from Box x :45 sec. accumulated time
(Sub Hollow Body Hold or Tuck Knee Hold)

*Each movement gets is own two minute window and you’ll alternate through whole circuit three times.

MetCon:
– 3 Hang Power Cleans (115/75 lbs)
– 6 Shoulder to Overhead
– 9 Front Squats
Burpees x Max Reps

2:00 Min. Time Cap + 2 Min Rest

Complete 5 Rounds for Max Burpees

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