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November 2nd – Balls to the Wall

Skill Pull up/muscle up progressions: Utilize progression whiteboard and coach’s recommendations to determine which accessory and practice movements will benefit you the most

WOD  – Two 4 Min AMRAPs

Rep scheme 2-4-6-8-10…..and so on

KB swings (24/16)


2 Min Rest

Med Ball sit ups (20/14)

HSPU (Mod seated KB or DB press)

***Two scores, same rep scheme for each Amrap***


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