Thursday 11/21/2024

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Accessory 
Bar Muscle Ups: Week 6
Warm-up skill work: review common faults shown in this video - https://bit.ly/48MUKaT

- Then, 8-minute EMOM:

Freedom:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: 30-second Hollow Hold

Independence:
Even Minute:  5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 20-second Hollow Hold in Tuck Position

Liberty:
Even MInute:  9-12 Ring Rows
Odd Minute: 30 seconds of Sit Ups

Score is reps of the Even Minute movement

WOD
"Baby Park"
3 sets (Every 7:00)
15-12-9
Calorie Air Bike
60-48-36
Double Unders
-Womens Calories: 12-10-8

*Score is total time

Wednesday 11/20/2024

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WOD 
"Coconut Mall"
For Time:
10 Wall Balls 20#/14#
5 Burpee Box Jump Overs 24"/20"
-rest 1:00-
20 Wall Balls 20#/14#
10 Burpee Box Jump Overs 24"/20"
-rest 1:30-
30 Wall Balls 20#/14#
15 Burpee Box Jump Overs 24"/20"
-rest 2:00-
40 Wall Balls 20#/14#
20 Burpee Box Jump Overs 24"/20"
-rest 2:30-
50 Wall Balls 20#/14#
25 Burpee Box Jump Overs 24"/20"

*30:00 Time Cap