1.14.22
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Metcon
Open 19.3
200’ DB Overhead Lunge
50 DB Box Step-ups
50 SHPSU
200’ Handstand Walk
or
Open 19.3 Scaled
200’ DB Front-rack Lunge
50 DB Box Step-ups
50 5” elevated SHPSU
200’ Bear Crawl
RX: 50/35
Time cap: 10 minutes
Skill Development
10 min EMOM
O: 12 Hip Extensions
E: 15 Sit-ups
Accessory
10 min EMOM
O: 5 DBalls over 7’ barbell
E: 5 DBall Squats (Can hold on shoulder)
RX: 100/60
