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22 September 2021

Warm-up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work any Gymnastics on the Rig–Practice strict work, kipping movements, bar muscle ups, pull overs . . . the list is endless. 🙂

WOD: For Time (18 Minute Cap)
25 Ab Mat Sit Ups
25 Kipping Pull Ups
25 Ab Mat Sit Ups
20 Kipping Chest to Bars
25 Ab Mat Sit Ups
15 Strict Pull Ups
25 Ab Mat Sit Ups
10 Strict Chest to Bar
25 Ab Mat Sit Ups
5 Bar Muscle Ups
25 Ab Mat Sit Ups

Stimulus/Focus: Fun on the rig! Scale as needed. You should have a progressively more challenging gymnastics movement each time.

Cool Down: ROMWOD

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