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Wednesday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

3 sets:
:30 jumping jacks
:30 Alternating spiderman pose
:30 hollow rocks
:30 air squats
– rest :10 between movements

Metcon
Metcon (Weight)
10 Min E2MOM 5×3 Weighted strict pull-ups

-Non-weighted options: 3 weighted negative pull-ups, 3 strict pull-ups, banded pull-ups.

Warm-up
Warm-up
BURPEE PULL-UP REVIEW

Metcon
Metcon (Time)
RX 11:00-15:00
For time:
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.

INTERMEDIATE
Same as Rx’d

BEGINNER
For time:
100 jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.

INTENDED STIMULUS
Steady grind.
Will help build mental resilience.
Athletes should have to jump to reach the pull-up bar.

Cool Down
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

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