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March 14, 2016

Skill

EMOM for 10 Minutes
[odd] Straight set of Toe-To-Bar
[even] :30 Seconds of Double Unders

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body.

WOD

5 Rounds with 1 Minute on each station

Burpee Box Jumps 24/20 ”
Two Arm Suitcase Walking Lunge Steps 45/30 lb

Workout notes: This workout will be scored as you would score “Fight Gone Bad”. Your score will be your total number of repetitions in all 5 rounds.  The workout is a total of 10 minutes. There is no rest between stations so transition quickly between movements.   Note that for the lunges you can use dumbbells or kettlebells.

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