THIS FRIDAY JUNE 18TH. THERE WILL NOT BE A NOON CLASS.
6AM, 7AM AND 5PM AS NORMAL.
8min ALT. EMOM
Kip Swings
:30 Hollow Hold
Arch Swing Drift
1min Rest
NOTES: 40on/20off
5rds For Time:
7 Bar Muscle Up (C2B Pull Up+Push Up)
14 Front Squat (135/95)
17min AMRAP 15 Russian KB Swings (70/53) 30 Sit Ups 15 Box Jump Overs (24/20) 10 V-Ups Mobility Finisher
6min ALT EMOM (2rds) -:20 Hollow + :20 Arch Hold -:30 Nose & Toes -12 Kips (1min rest b/w EMOMs) 9min Alt EMOM (3rds) :40...
Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...
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