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Lots of Body weight to pull!

Tuesday, July 27th, 2021

SWOD/SKILL:

Pulling Day 7
4 rnft:
10xHanging Scap Retracts
10x Banded Chest Pulls
10x Beat Swings/ Beat swing w/ lat push down with hip drive

4 rds: no pull-ups and or no chest to bar pull-ups… rest btwn rounds
1x Strict Pull-Up
3x Beat Swing
5x Pullups

Second group (bar muscle up group) Option 1
1x Bar muscle up
3x Chest to bar pull-ups
5x Kip pull-ups

Option 2 (chest to bar group)
1x Strict Pullups
3x Pullups
5x Chest to bar pull-ups

METCON: 

8 min AMRAP:
10x handstand push-ups
20x pulls on the rower
Score= total cals on rower

-2 min rest btwn AMRAPS-

8 min AMRAP:
10x Goblet Squats 70/55
15/10 Cal Bike

REMINDERS/UPDATES/EVENTS: 

*Please get on the schedule for the week. Text in any changes you may have. This allows us coaches to know how the flow of the class will go and if we need to cap out any classes. Thanks for understanding.

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