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“Mother Goose” – Tuesday 2-12

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Warm-up

Partner Up!

P1- Row 250/200m

P2- Med ball Knee Tucks

Switch

P1- Row 250/200m

P2-Med ball Hamstring Curls

Switch

P1- Row 250/200m

P2- Med ball seated chops (Low to high – switch sides every 5)

Switch

 

Skill

L-sit on Box

 

With a partner accumulate 2 minutes each. Time each other and accumulate a “true” L-sit for 10-20s intervals until you have completed 2 minutes.

 

WOD

1000m Row

50 Med ball Sit-ups

15 Strict Pull-ups

1000m Row

40 Med ball Sit-ups

20 Chest to Bar Pull-ups

1000m Row

30 Med ball Sit-ups

30 Kipping Pull-ups

 

https://youtu.be/C9_8L54IS8Y

 

Level 2- 10-15-20 Pull-up Reps

Level 1- 15 Ring Rows, 20 Banded Pull-ups, 30 jumping pull-ups, unweighted sit-ups

 

Extra Work
Snatch Complex

1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat