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Wednesday 4th Oct

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Warm up
shoulders/lat activation

Skill:
L1: Kipping pull up progressions with coach
L2: 1 T2B + 1 Pull up + 1 CTB x8 sets (for quality)

Wod:
14min EMOM
3 Pull ups
5 buprees
7 swings (Russian 24/16)

Finisher: 8min EMOM
1stmin – 5sec CTB hold + 5sec Eccentric + 5sec active hang
2nd min – 30sec hollow hold