practice Workout
a) muscle up - sitting
b) 4 on the 3:00
6 db jerks, 50#
12 superman
200m run (row 250m last round)
~1:50/round
c) front squat
3x5
+2-5 of last 5 - 215# (217-220)
or 85-87% new 1rm - 255# (217-222)
220#
3x10 c2b pull ups
10-10-7/1/1/1
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