Thursday – 180628

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SWOD

2 rounds not for time of:
Hanging Med-Ball Hamstring Curls x 10 reps @ 2111
100-ft Bottoms Up KB Carry, 50-ft each arm
Plank Climbers x 10 reps, each arm

WOD

“2018 Granite Games Online Qualifier Workout 5”

Rx

For time (18 min cap):
2 rounds of:
6 Ring Muscle Ups
12 Deadlifts (225/155)
18 Box Jump Overs (24″/20″)

then, 2 rounds of:
4 Ring Muscle Ups
8 Deadlifts (315/205)
12 Box Jump Overs (24″/20″)

then, 2 rounds of:
2 Ring Muscle Ups
4 Deadlifts (365/235)
8 Box Jump Overs (24″/20″)

Intermediate

For time (18 min cap):
2 rounds of:
6 Chest to Bar Pull Ups
12 Deadlifts (185/125)
18 Box Jump Overs (24″/20″)

then, 2 rounds of:
4 Chest to Bar Pull Ups
8 Deadlifts (275/185)
12 Box Jump Overs (24″/20″)

then, 2 rounds of:
2 Chest to Bar Pull Ups
4 Deadlifts (315/215)
8 Box Jump Overs (24″/20″)

Scaled

For time (18 min cap):
2 rounds of:
6 Pull Ups
12 Deadlifts (135/95)
18 Step Up and Overs (24″/20″)

then, 2 rounds of:
4 Pull Ups
8 Deadlifts (185/125)
12 Step Up and Overs (24″/20″)

then, 2 rounds of:
2 Pull Ups
4 Deadlifts (225/155)
8 Step Up and Overs (24″/20″)

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