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Osama Kamaluddin

Nov 6, 20211 min read

211107

Gymnastics Strength

20 Min EMOM Min 1: 20-40 sec bottom of pushup hold

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over the bar hold

Min 4: 20-40 sec arch hold

Metcon

12 min AMRAP

8 Deadlifts

8 Box jump overs

8 Pullups (RX+ chest to bar)

2 min AMRAP

Max wallballs

RX Age 17-44 (70/50KG)

RX Age 14-16 and 45-60 (60/42.5KG)

RX Age 8-13 (52.5/35KG)

Gymnastics Strength

20 Min EMOM Min 1: 20-40 sec bottom of pushup hold

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over the bar hold

Min 4: 20-40 sec arch hold

Metcon

12 min AMRAP

8 Deadlifts

8 Box jump overs

8 Pullups (RX+ chest to bar)

2 min AMRAP

Max wallballs

RX Age 17-44 (70/50KG)

RX Age 14-16 and 45-60 (60/42.5KG)

RX Age 8-13 (52.5/35KG)

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