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Thank you Lily for ring row demos


WOD for 3/2/2020

Complete 3 rounds of:


•5-8 Dumbbell Floor Press (challenging effort)

•12-15 Double Dumbbell Skull Crusher (easy-moderate effort)


Complete 3 sets of:


•10 (each leg) Back Scale + Static Banded A-Ts (move from Y to A with a slow pattern)

•5-8 Strict Toes-to-bar + 10-20 sec L-Hang or Tuck Hold

•1 Wall Walk + 20-30 sec Hold


Complete as many rounds and reps as possible in 20 minutes of:


•25-ft. Single Arm Overhead Walking Lunge #35/50 (M50+ #25/40)

•8 Burpees

•25-ft. Single Arm Overhead Walking Lunge

•8 Chest-to-bar Pull-ups

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