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  • Coach Mäse, outboxmeilen

Double Knot

WARM-UP

2 Rounds:

10 Burpees

5 Warrior Squats

10 KB Strict Presses (5 Each Side)

5 Spiderman + Reach

10 Ring Rows

5 Russian Baby Makers


SKILL

Double Unders Practice


WOD

“Double Knot” - For Time:

100 Double Unders

9 Bar Muscle-ups

21 Push Presses

100 Double Unders

9 Bar Muscle-ups

15 Push Presses

100 Double Unders

9 Bar Muscle-ups

9 Push Presses


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