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12/08/2021 Gingerbread House







A.) For Time [20min cap]

20 Devil's Press (50/35's)

40 DB Thrusters (50/35's)

60 Burpee Box Jump Overs (24/20)


Partition as desired:

Option 1:

20 Rounds

1 Devil's Press (50/35's)

2 DB Thrusters (50/35's)

3 Burpee Box Jump Overs (24/20)


Option 2:

10 Rounds

2 Devil's Press (50/35's)

4 DB Thrusters (50/35's)

6 Burpee Box Jump Overs (24/20)


Option 3:

5 Rounds

4 Devil's Press (50/35's)

8 DB Thrusters (50/35's)

12 Burpee Box Jump Overs (24/20)


B.) Toes To Bar Skill

BLACK

5 Sets

10 Kip Swings

10 Hollow Hold Straight Arm Pull Downs

8 Strict Toes to Bar


BLUE

5 Sets

8 Kip Swings

10 Hollow Hold Straight Arm Pull Downs

8 Strict Knee Raise + Leg Extensions


GREY

5 Sets

10 Hollow Hold Straight Arm Pull Downs

8 Strict Knee Raises

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