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114 Poplar
Dodge City, KS 67801

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151104 Wednesday WOD

 

Pull-up Skill Transfer:4 rounds:

30 sec hollow body hold

Rest 30 sec

30 sec superman hold

Rest 30 sec

or

EMOM x 8 sets

1-3 perfect kipping pull ups, butterfly pull ups, bar MU ups or MU’s, focus on hollow body and arch positions on kip

10 min AMRAP of:50 KBS, 53/35

10 HSPU

1 MU

or

10 min AMRAP of:

50 KBS, 53/35

25 Push-ups

10 CTB Pull ups or Reg pullups

EMOM x 8 sets1-3 perfect Bar MUs or Reg MUs 4 rds of 1:3 work:ratio10 kbs @ 70

10 strict HSPUs

10 CTB PUs

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