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Monday 12.10.18

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Odd Object.
In teams of 2
3 rounds of:
4 Peg-board ascents
20 Stone-to-shoulder (heavy)
40 Push-ups

Class Part A.
Rotating EMOM x 12
Min 1: Hollow Hold x 25 seconds
Min 2: Arch Hold x 25 seconds
Min 3: Hollow/arch kip x 5 perfect reps
Min 4: Pullup x 2-3 perfect reps (choose one or the other to focus on)

*This is intended for specific practice for improved PU and TTB efficiency. Each min includes a specific piece to the puzzle for both gymnastics movment, focus on these and attempt to translate it to the bar. This is not intended to be very strenous.

Class Part B.
For time:
21-15-9 reps for time:
Cals on AAB
Pullups

Rest 5 min

9-15-21 reps for time:
Cals on AAB
Pullups
*20 min cap

Modifications:
Reduced reps and/or seated pullups, i.e., 15-12-9 or 12-9-6
**Choose a rep scheme that will allow you to go FAST and UNBROKEN and complete each section in 5 min or less.

Interval.
Run (Row if inclement weather)
8 rounds:
200m @ (100% Effort)
200m @ 50% (Recovery)