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Thursday Wod 4.20.17

Level 1
12 Minutes EMOM
Min 1 – 15 Second Superman + 15 Second Hollow Hold
Min 2 – Ring Kip Swings x 3 + Hips To Rings x 3
Min 3 – 15 Second Nose-Wall-Handstand Hold
Then
21-15-9 Reps For Time
DB Hang Squat Clean 30/20#
Burpee (To Target)

Level 2
12 Minutes EMOM
Min 1 – 20 Second Superman + 20 Second Hollow Hold
Min 2 – Muscle-up (Achieve a Number you can sustain)
Min 3 – 20 Second Nose-Wall-Handstand Hold
Then
21-15-9 Reps For Time
DB Hang Squat Clean 45/30#
Burpee (To Target)

April 19, 2017 | WOD | 0

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