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WOD - Mo 29.11.21


WARM UP


Burpee Roxanne


into:


3 Rounds

10 Dislocate

5 Kip Swing

10 DB Snatch

5 Pullup


SKILL


Complete the following for quality:

10 mins Bar MU Progression


METCON


3 Rounds For Time (20 Minute Cap)


30 DB Snatch, 22.5/15kg

20 Burpee Over DB

10 Bar Muscle Up


*

Stimulus:

10 DB Snatch/5 bar MU per set


Scaling:

Jumping Bar MU/Burpee Pullup



COOL DOWN

2 mins banded shoulder stretch





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