warm up: 50 feet shuttle sprints, 30 push ups, 20 GHDs, 100 jump ropes
WOD: 12 minute EMOTM
Minute 1,4,7,10- 2 HSPUs
Minute 2,5,8,11- L sit hang for 30 seconds
Minute 3,6,9,12- 40 DUs
WOD: 12 minute EMOTM
Minute 1,4,7,10- 2 HSPUs
Minute 2,5,8,11- L sit hang for 30 seconds
Minute 3,6,9,12- 40 DUs
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