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Extra Credit 9.9.19

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Monday 9.09.19

WOD: “Rinse and Repeat”

Extra Credit:

4 Rounds (Not for Time):
1 Unbroken Set of Muscle Ups
100m Single Arm Farmers Carry (50m / arm)

*Muscle ups are your choice of bar or rings.  Do the opposite of what you did on Saturday if you were here.



Tuesday 9.10.19

WOD: “Powerball Winner“

Extra Credit:

4 Rounds:
:45 second Ring FLR Hold
:45 second D-Ball Front Hold
*Rest :45 seconds between sets



Wednesday 9.11.19

WOD: “Never Forget”

Extra Credit:

3 Rounds:
20/15 Cal Rogue Bike Erg (SPRINT PACE)
2:00 Easy Recovery Pace



Thursday 9.12.19

WOD: “No-Hitter”

Rest Day / Active Recovery



Friday 8.02.19

WOD: “Put the Team on My Back”

Extra Credit:

Perform 5 sets of 2 reps @ 75-85% of your 1 Rep Max Snatch:
*These reps should be completed as two singles, with a drop and reset between each. Take as much rest as needed between the five working sets.



Saturday 8.03.19

WOD: “You and Me”

Extra Credit:

Bench Press 4 sets of 8 reps
*Find a weight that you can complete for 10-12 reps unbroken
– Complete 10 Bicep Curls + 10 Banded Tricep Extensions after each set