November 6, 2020

WODEMOM: 8 minutes5-Deadlifts (275/185)*With remaining time AMRAP Ab-mat sit-upsScore is total number of reps

SWOD:1-2-3-4-5-6-7-6-5-4-3-2-1Ring Muscle-ups Challenge to do the sets unbroken

Muscle-up progression for those who are not quite there.

METCON3 rounds for time,time cap 30 minutes20 air squats, first 10 drop and hold for 3 count and second 10 regular10 pull ups15 push-ups20 KB deadlifts (35/55)15 tricep dips20 box jumps10 plate overhead press (25/45)10 Dumbbell bicep curls (20/35)10 plate chops, each side (15/25)

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