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| Lerry working on his rope climb technique... during a metcon. Skillwork! |
Row 500m
Stone Shoulders x 8 reps
Dynamic Warm-Up/Burg WU
Strength:
Deadlift: 1RM!
MetCon:
A. 3 RFT of:
25 KB Swings 53/35#
20 Ring Dips
--Rest 5 mins--
B. 3 RFT of:
20 Pull-ups
25 Box Jumps 24/20"
*If you're feeling crazy, do a 60m prowler push (140/90#) to start each metcon.
**Shooting for unbroken reps on everything!
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