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Short & Sharp - 3/7/23

“Short & Sharp”


Group Warm Up: EMOMx12

· 10 Cals

· 30 Walking Lunges

· 10 V – Ups

· 40 Mountain Climbers


Gymnastic Work: Complex

30 secs on / 30 secs off x 6

· 1 Pull Up – 1 C2B – 1 T2B – 1 Muscle Up

· 1 Pull Up – 1 C2B – 2 T2B/K2E/KR

· 1 Jumping Pull Up – 1 Jumping C2B – 2 Knee Raises

· Max Body Rows (Bar)


WOD: 3 RFT (8 min TC)

20 WBS (9/6/3)

200m Run / Ski


Group Finisher: EMOMx10

· 5-8 Ring Dips

8 Banded Press Ups

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