“Monday 10.7.13”

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Great turn out at the am/pm Throwdown yesterday. Thank you to everyone who competed and everyone that helped make it run smoothly. So proud of all the athletes who competed and gave it all they had.


Warm-up:

          dynamic/mobility

Skill:

           levers/ muscle-ups

Strength:

       

        levers: 4x3

            ring rows: 4x12

 

WOD:

        

           3 rounds

         7 muscle ups or 10 pullups + 10 dips

         7 s2oh (155/105)

"Does your workout make you nervous?…It should"


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