11.9.21

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Skill Development
12 min EMOM
1: 5 Ring Dips (RX+ 8)
2: 9/6 Calorie Ski Erg (RX+ 13/9)
3: 15 Sit-ups (RX+ 20)

Metcon
12 min AMRAP
10 Right-arm DB Push Press
5 Burpee Box Jump @ 24/20”
10 Left-arm DB Push Press
5 Burpee Box Jump @ 24/20”
RX: 35/25
RX+: 50/35

Accessory
100 Tire flips
After every 5 flips, perform two sledgehammer swings

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11.10.21

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11.8.21