5.9.17

warm up

coach picks

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Strength:

5 rounds

5 weighted pull ups

rest 1 min

max ring dips

rest 1 min

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WOD:

5 rounds

against a 4 min clock…….

50 DU’s

20 ft handstand walk

OR(shoulder taps, 1 min handstand hold)

20 front rack lunges 155/105

max cal row

rest 1 min

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Cool down: 200 m walk

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Extra Credit: 100 AMSU