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Wax on, Wax Off


Wax on, Wax Off

Friday June 7th:



10-min EMOM with Split Jerks. 

*Increase weight each set 

For the metcon, look to your coaches for scaling Muscle ups. 

Have a great Friday! 


Skill: Split Jerk Footwork

Strength: Split Jerk (10-min EMOM) 

2 split jerks

Metcon (AMRAP – Rounds and Reps)

With a 15-min Running Clock

4 Rounds:

4 S2OH


Rest 2min.

Max Rounds in remaining time…

200m Run 

15 Wall Balls

L1: 185/135, 4 Ring Muscle Ups, 20/14

L2: 135/95, 8 CTB, 20/14

L3: 95/65, 8 CTB, 14/10

L4: DB S2OH, 8 Jumping CTB, 10/8

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