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Components

Strict Weighted Pull-ups

Close Grip T-Bar Row

Metcon

12/14/22

3 x NFT
20' backwards crab walk
10 ring rows

A: Strict Weighted Pull-ups (5 x 3 80%)

B: Close Grip T-Bar Row (4 x 8-12 reps)

Metcon (Time)

5 rounds
2/1 legless rope climb
50 double unders
3 ring muscle ups
rest 1 minute

Metcon (Time)

500 meter row
35 kipping handstand push-ups
1000 meter row
25 kipping handstand push-ups
2000 meter row
15 kipping handstand push-ups

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Whiteboard:

Wednesday, December 14, 2022

Male Clients

Female Clients

Maya
Louzado

4:45 PM Armed Comp/OLY Cl...

5 x 3

Bodyweight