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“El Capitan” – Friday 3/6

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WOD

5 Rounds:
20 Hand Release Push-ups
:20 L-Sit Hold (Accumulate)
20 KB Strict Upright Row (53/35#)
:20 L-Sit Hold (Accumulate)

Level 2:
5 Rounds:
12 Hand Release Push-ups
:20 Partial L-Sit Hold* (Accumulate)
20 KB Strict Upright Row (35/25#)
:20 Partial L-Sit Hold* (Accumulate)

*Partial L-Sit Hold = One leg straight, one leg bent at the knee

Level 1:
4 Rounds:
10 Hand Release Push-ups
:20 N-Sit Hold* (Accumulate)
15 KB Strict Upright Row (25/15#)
:20 N-Sit Hold* (Accumulate)

*N-Sit Hold = Knees bent and pulled towards chest