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Wednesday 7/11/18

July 10, 2018Jeremy AllenUncategorized

Announcements
Civil War is this Saturday! Teams are set, workouts are released…come cheer on your fellow Outliers even if you are not competing. There is still a few days left to register, get all the info here.

Wednesday 7/11
Skill
10 minutes dedicated pull-up or muscle-up practice

Use this time to practice kipping/butterfly pull-ups or muscle-ups. If you are working on kipping pull-ups, spend time with your coach on proper kipping mechanics before attempting kipping pull-ups.

If proficient, attempt 3 max unbroken sets, resting a couple minutes between sets.

Metcon
AMRAP 15:
50 double unders
24 box jumps (24/20)
12 CTB pull-ups
50m sled push (4/3)

Extra credit (non coached)
4 rounds, NFT:
8 DB bicep curls (each arm)
12 GHD hip extensions

Previous post Tuesday 7/10/18 Next post Thursday 7/12/18

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