| 11.08.12 6.4 Thursday | 11/8/2012 PA |
Alternating Gymnastic EMOM
12 minutes alternating movements each minute on the minute (EMOM)
a. Competitor- Toes to Bar x 10 Performance- K2E or V-up x 8
b. Competitor- Strict Pull-up x 5 Performance- Pull-up Negatives x 5
Conditioning - Lactate
5 rounds (2 min rest)
-30m Suicide Sprint
-6 Burpee
-8 Thruster (Comp- 95/65, Perf- 85/55)
-15m Sprint
-10 slamball
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Thursday, November 8, 2012
11.08.2012
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