EQUIPMENT: Pull-Up Bar, Barbell (75/55)
WARM-UP:
*Active Stretch
-then:
3 Rounds -
*3 x Dive Bomber
*6 x T2B
*9 x Up-Down
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SET #1:
“MCCLUSKEY”
3 Rounds for Time -
*9 x Bar Muscle-Up (sub1: 9 Skin the Cat)(sub2: 18 Ring Row + 18 Ring Dip)
*15 x Burpee-Pull-Up (sub: 15 Burpee-Box Over Jump)
*21 x Pull-Up
*800m Run
*40:00 Time Limit
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SET #2:
“Death By Push Press ‘n Plank” -
-EMOM: 1 more rep of Push Press (75/55) than the previous round (1 rep in min. 1, 2 reps in min. 2, 3 reps in min. 3, etc.)
-Hold Plank (top of push-up) for the remainder of each minute
-For the sake of time, start with round 6 (6 reps) and limit duration of WOD to 11 minutes (16 reps/ round 16)
-You’re “out” if you fail to complete the assigned # of reps within that minute
-Your score is the # of reps of the last round you successfully completed
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