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Monday 10/14/2013 WOD

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Warm up
3 sets of
200 Meter sprint
5 strict pull ups (10 ring rows)
10 Push ups
20 alt side Lunges
Dynamic Stretches

Strength/Skill
12 min EMOM
Odd Min 3/5 HSPU
Even min 10/12 Toes to Bar

Scale HSPU w ab mats or wall climbs

Scale T2B with Knees to elbows
Ab-Mat Sit ups

Workout prep
2 sets of
5 KB push presses
5 Box Jumps

Training (Met-Con)
“Salt n pepper”
Level 1 (Fitness)
12 Min AMRAP
10 KB Push Presses
15 Box Jumps (24/20)

Level 2 (Performance)
12 Min AMRAP
15 KB Push Presses
15 Box Jumps (30/24)

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