Thursday 9-28

1. Performance: Elevator Ring Dip 3×8-10 reps (2s pause at top, 2s pause at middle, 2s pause in bottom), rest as needed between sets. OR Fitness: Elevator Ring Dip 3×6-8 reps (2s pauses), rest as needed between sets. 2. 5 Rounds For Time: 15 Toes-to-Bar 30/25 Calorie Row **SAVE THE DATES** -Saturday, September 30th @…

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Wednesday 9-27

1. Skill: Movement Prep 2. “AirForce WOD”* For Time (95/65): 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *Beginning at zero and EMOM, perform 4 burpees. **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign up sheet in…

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Tuesday 9-26

1. Performance: Tap Swing+Kipping Muscle Up 3x(2+1-2)3, rest as needed between sets. OR Fitness: Tap Swing+Kipping Muscle Up 3×2+1.2+1.2+1, rest as needed between sets. 2. 10 Minute AMRAP: 3 Bar Muscle Up 12 Box Jumps (30/24″) **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign…

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Monday 9-25

1. Skill: Movement Prep 2. 5 Sets For Time:* 6 Kipping Deficit Handstand Push Ups 10 Power Cleans (135/95) Run 200m Rest/Walk 2:00 between sets. *Pick your deficit. Post total time for completion of all 5 sets to the whiteboard. **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign…

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