3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
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A. Hang power snatch, build quickly to a moderate/crisp triple
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For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Thrusters, 115/75
CTB pull-ups
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10 sets:
:30 Assault Bike @ 90% aerobic – this is just a flush, nothing hard
:30 rest
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Bis & tris of choice
Post results to comments.
50:00 Assault Bike @ Z1
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5 sets:
:10 freestanding handstand hold
20m bear crawl
10 step-ups, 20
20m crab walk
Power snatch triple- 105
Wod done with Helen around 17:00
Ripped hands with 4 ctbs left