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Thursday 03.24.2022

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Trevor hits a Bar Muscle-up during 22.3, wonders to himself how to get back down… YESSSSS!

Warm-up Drills
I. ROMWOD: “Select”
18:00 Run Time
II. Remedial/Dynamic Mobility
III. Single-unders x 50-40-30-20-10 reps

“Navigation”
2 Rounds versus a 16:00 Running Clock,
working through work rest intervals of
:90 seconds x :30 seconds

50/30 x Double-unders
30 x Wallball (20/14lbs)
30 x Toes-to-Bar

50/30 x Double-unders
30 x Medicine Ball Cleans (20/14lbs)
30 x Push-ups

50/30 x Double-unders
30 x Slamball

Post scores to comments.

Skill Development
4 x 10 reps of Back Extensions (rx+ weighted)

Samy Daghir

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