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WOD July 24, 2018 (Tuesday)

Skill Work: Muscle-ups
EMOM 6 mins: 1 Ring Muscle Up + 2 Bar Muscle ups, or 3 Bar Muscle Ups if you don’t have your Ring Muscle Ups.

Weightlifting: Deadlift
E2MOM 12 Mins 2 Deadlifts at 85% of your 1 rep max. Alternate with 1 rope climb, rx+ 2 rope climbs

WOD: For Time – CAP 18 Minutes

12-9-6-3*

  • Power clean 185/135 rx+: 205/145 lb
  • *100 meter run with 20 lb wall ball after each round

Task priority workout with one low rep barbell movement and a short run after each of the four rounds in the workout. We have a total of thirty reps in total so use a load that is slightly heavier than what you might normally use in a higher rep metcon.

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