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Sunday June 30, 2013

Some muscle up work

Happy Canada Day Long Weekend!

Sundays are Benchmark, Skills or Make-Up Day.  If you want to make up a wod you missed from this week’s group program, go for it, or just work on some skills.  If you prefer to do the benchmark, this week’s WOD is:

“Nicole”
AMRAP in 20 minutes:
Run 400M
AMRAP pullups (without letting go of the bar)

This is a great chance to test max kipping pull-up if you already have at least 5 strict pull-ups.  If you don’t have strict pullups yet, you can use a band for this one, but no kipping with the band.  Ring rows are also an option. Your score will be made up of number of reps on the pulps as well as the number of runs you can complete

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