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Tuesday Oct 21 2014

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Skill
MUSCLE UP TECH
10 MIN EMOM

BEGINNERS 3 PULL UPS, 3 DIPS

INTERMEDIATE RING PULL 3 RING PULL THRUS, 3 DIPS

ADVANCED 3 MUSCLE UPS

Advanced WOD
50 Double unders
40 extra foot Wall Ball
20 Pull Up
50 Double Unders
30 extra foot Wall Ball
15 C2B Pull Up
50 Double unders
20 extra foot Wall Ball
10 Bar Muscle Up

All Levels WOD
100 Skips
40 Wall Ball
20 Pull Up
100 Skips
30 Wall Ball
15 Pull Up
100 Skips
20 Wall Ball
10 Pull Up

Weightlifting
Clean pull to above knee + Clean Pull
[3+3]x5

Hang Clean
<85%/2x5

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