EMOM Day

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NEXT FREE COMMUNITY WORKOUT

Saturday

July 18th

9:30am

Dynamic warm up
Group warm up
20 Strict ring pull ups
5-7 minutes pull up progression skills
Kipping/butterfly etc.
Kb warm up
5 rounds of
Each arm
3 cleans
3 jerks
3 snatches
Then
Emom for 5 minutes score weight
3 deadlifts
3 burpees over barbell
Rest 2 minutes
Emom for 5 minutes  score weight
3 snatches.
3 burpees over barbell
Wod
3 rounds for time of
18 KB swings 1.5/1.0
18 toe 2 bar
MAD MOBI
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band

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