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WOD 07-11-2018

Workout of the Day

A. 14 min. EMOM of:
– Odd min.: 10/15 Hand Released Push-Ups
– Even min.: 6/10 Strict Ring Dips

B. 15 min. AMRAP of an ascending ladder of the following Triplet:
3 Thrusters 30/20 kg.
3 Pull-Ups
3 Burpees
6 Thrusters
6 Pull-Ups
6 Burpees

add 3 reps every round for as long as you can in those 15 minutes. 

Related: Ring Dip explained by Shrugged Collective!


Specialty Class: “Olympic Lifting by WeLift”

A. Front Squat + Split Jerk from the rack
3 sets of  1+3 reps

B. Split Jerk from the rack
3 sets of 1 rep

C. Split Jerk accessory exercises

Related: Split Jerk by WeLift

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