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December 15, 2018

14
Dec

December 15, 2018

GROUP WARMUP
2 sets
:30 row erg
5 Plate squats
5 Beat swings + 5 pull ups + 3 chest-to bar-pull-ups + 1 bar muscle up
5 Hang power cleans
5 Burpees

CHIPPER TEST
For time:
50/40 calorie row
50 Wall balls RX 20/14; Master55+ 20/10
30 Pull-ups
30 Power clean RX 135/95; Master55+ 115/65
10 Burpee bar muscle up; Intermediate/Master55+ burpee chest-to-bar pull-up

ALTERNATE TEST
For time:
30 calorie row
30 Sandbag squats
20 Bar rows
20 Hang Power clean
10 Burpees

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