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October 8, 2017

Muscle-Up Test, Max Set 1 attempt
*If you don't have Ring Muscle Ups the hierarchy is Chest to Bar Pull Ups > Pull Ups > Chin Over the Bar Hold > Hang from the Bar.

18 Calorie Row
15 Wall Balls 9/6kg
12 Dumbbell Snatches 22.5/15kg
9 Toes to Bar

Sweat Class:
In Pairs: 3 Rounds of: 6 minutes work, 2 minutes rest.
200m Prowler (bodyweight)
40 Kettlebell Swings 24/16kg
Max Airbike Calories in the remaining time

Post results to Beyond the Whiteboard. Join here.



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