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Thursday the 13th of June

Gymnastics: 15-20 mins

 accumulate 2 mins in these three positions 

Hollow Tuck/ Hollow Hold

Arch Position (Superman Hold)

Pancake Stretch 

Iscometric Hold on Rings with Elbows @90 degrees

3x10-20 Seconds 

Pull Ups 5x5 strict. Use box Pull Ups to assist if needed 

Wod : 3 rds for time 

75 Double Unders 

9 Thrusters 60/40kg

3 Bar Muscle Ups or 5C2B or 10 Pull Ups/Ring Rows