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WOD for Thursday 241121

Coach Michelle

DINKUS AND DOOFUS

3 rounds for time:

50 double-unders

40 sit-ups

30 push-ups

20 single-leg squats


STRENGTH


- 8-minute EMOM:


Rx:

Even Minute: 4-6 Bar Muscle Ups

Odd Minute: 30-second Hollow Hold


Scale 1:

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 20-second Hollow Hold in Tuck Position


scale 2:

Even MInute: 9-12 Ring Rows

Odd Minute: 30 seconds of Sit Ups

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