STRENGTH 500m Row X 6 rest :90 *goal is to have same time each set 21-15-9 Bench Press (155/105) HSPU   *do Strict If You Can Do The 21s In 3/4 Sets or Start Strict And Switch To Kip"

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STRENGTH EMOM X 5 *choose a number of strict pull-ups @ 7 Min Mark Max Pullups (can Kip) - 1 Set METCON AMRAP 12 20 Russian Kb Swings (70/53) 20 Pushups *keep Pushups To 2-3 Sets *drop to knees if doing doubles/singles

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10/11/2019-OPEN WORKOUT 20.1

* Join is for our Friday Night Lights Open Series.  Teams will be announced by the end of the weekend and the color for tomorrow is black! Wear black, be festive! Stay tuned for updates on scoring and team format.  See you tomorrow! METCON 10 rounds for time of: 8...

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STRENGTH EMOM X 12 1 = Strict Press X 3 Ahap All 6 Sets 2 = V-ups X 15-20 METCON 2 Rounds EMOM X 4 Dl X 10 (225/155) Emom X 5 Cal Ab X 11-15 Emom X 6 T2b X 8-12

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STRENGTH Build To A 1rm Strict Pronated Pullup right After Last Max max Rep Set Supine Chinups rest 1 Min max Chin Over Bar Hold Supine Hold METCON 16-1 Burpees Russian KB Swings (70/53)

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