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251214 Sunday

Gymnastics

20 min emom

Min 1: 10-30 sec bottom of the ring dip/push up hold

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over bar hold

Min 4: 20-40 sec arch hold


Metcon:

In a 14 min window

Buy in

30 wall balls


10 min amrap

8 deadlifts 70/50

8 box jump overs

8 pullups (RX+ C2B)


Remaining time:

AMRAP Wall balls

 
 
 

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