Friday – 081216

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eXalted is so much fun, even the single-unders are eXciting.  Just ask Ralph!

Warm-up/Injury Prevention
3 rounds not for time:
10 PVC shoulder dislocates
8 Bent over flyes with 1 second pause at the top
8 Hip extensions with 2 second pause (weighted)

Spend two minutes on each arm performing the banded bully stretch from last week.

Workout of the Day
AMRAP in 30 minutes of
200 meter run
20 Standing barbell lunges (95/63)
10 Power snatches
5 Muscle-ups

If you can’t do muscle-ups, you will do 10 ring dips instead.  If you can’t do ring dips, you will do 10 strict hand release push-ups.  If time is running out and you don’t think you can squeeze another 200 meter run in, stay in the gym and continue to do muscle-ups to build your score.

Post your scores to the Whiteboard.

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